October 1 is observed as World Vegetarian Day, to raise awareness about the importance of environmental, health, and humanitarian benefits of following vegetarian food habits. World Vegetarian Day 2022 theme aims to preserve the earth by saving the lives of animals and enhancing the use of grains and plant-based foods available on the planet. The benefits of being a vegetarian are immense and a meatless lifestyle can be fabulous for overall well-being. Moreover, we can preserve irreplaceable ecosystems, rainforests, and other wildlife habitats. By being vegetarian we can reduce the risk of heart disease, stroke, and cancer since we limit our exposure to foodborne pathogens. While there is no such perfect food in the world, some superfoods can be easily added to our daily diet.

Established by the American Society of Vegetarians in the year 1977 and later authorized by the International Vegetarian Union in 1978 to lay emphasis on compassion, improved quality of life among vegetarians, and preserving the environment and animal lives, this movement slowly picked up pace in the later years. India has more number of vegetarians, with about two-thirds of the global vegetarian population living in our country. A recent study attributed greater IQ levels in children to following a vegetarian diet.  

However, a vegetarian diet may be deficient in certain vital nutrients like protein, iron, zinc, omega fatty acids, vitamins B12 and D as these nutrients are chiefly obtained from animal sources.

Vegetarians can plan a balanced and nutritious diet by adding these five superfoods in their regular diet regimen.

Legumes /Pulses

Protein is a vital nutrient required by the body to repair and build tissues. It is valued as a building block of bones, skin, muscles, and blood. Plant proteins like lentils, legumes, and pulses are a must to have protein foods in the daily diet which assist in leading a healthy life. A serving or one cup of cooked legume offers you 18-20 grams of protein and it is high in fiber without any fat or cholesterol. Also Read: Try These Protein-Packed Desi Breakfast Ideas

Milk And Milk Products

Calcium is an important mineral that is required by the body to maintain and build bones. The heart, muscles, and nerves also need adequate amounts of calcium to function well. Adding a spectrum of milk and milk products to a vegetarian diet plan would help to meet this demand. Good sources include low-fat milk, curd, yogurt, and cheese, and moreover, these foods are also a source of complete protein too.

Whole Grains

Whole grains are amazing natural produce loaded with essential nutrients like vitamin B, iron, calcium, and zinc and also fortified with vitamin B12 (which is found only in animal products). The ample amounts of insoluble dietary fiber in whole grain cereals like brown rice, wheat, and millet controls blood sugar, lower cholesterol, and reduce the risk of gut problems and cancer.

Green Leafy Vegetables

Green veggies like spinach, moringa leaves, broccoli, kale, and collards offer umpteen amounts of iron, folic acids, antioxidants, and vitamin A for enhancing the overall health of vegetarians. These superfoods also promote gut health, and vision, bolsters skin health, and triggers the immune system. 

Nuts

Nuts are one of the best sources of protein for vegetarians. A serving of nuts (25 grams) taken as a healthy snack provides you with 10-15 grams of protein. In addition, nuts are power-packed with heart-healthy fatty acids, fiber, iron, calcium, and magnesium for boosting mood, improving memory, and promoting weight loss. Also Read: Fistful Of Almonds Is All You Need

Additional Foods

Berries

Having berries is a delicious way to add lots of nutrients to our diet. Raspberries, strawberries, blueberries, blackberries, and cranberries, gooseberries are packed with a variety of nutrients besides antioxidants. Antioxidants have anti-inflammatory, anti-cancer, and immune-boosting effects and defend our cells from damage caused by harmful free radicals.

 Oats

One of the healthiest grains on earth, oats are fabulous superfoods due to their high levels of fiber, antioxidants, and other nutrients. Oatmeal is great for preventing cardiovascular disease. Oatmeal contains soluble fiber that reduces low-density lipoprotein, or LDL, whereas its insoluble fiber reduces toxicity in the body. A good source of magnesium, which

Conclusion:

A well-balanced diet with the addition of these superfoods would facilitate vegetarians to meet all the essential nutrients, and lead a healthier lifestyle without any nutritional deficiencies.