To prevent nutrient inefficiencies such as protein, iron, zinc, vitamin B12, and omega 3 polyunsaturated fatty acids, also vegetarians should pay attention to the following 8 types of foods in daily recipes.
1) Whole Grains.
Including oats, millet, corn, sorghum rice, black rice, whole wheat flour, etc., use them to replace white rice, white buns, white noodles, and other refined grains. Whole grains should account for 1/2 (vegan) or 2/5 (egg milk) of daily cereals. These coarse grains retain the nutrient essence of grains and contain more iron, zinc, and vitamins.
2) Fermented Soybean Products.
Including fermented bean curd, tempeh, soy milk, bean paste, soybean paste, and soy sauce. They are the only plant-based foods that provide vitamin B 12. Vegans are indispensable every day and should eat an average of 5-10 grams; egg milk can be eaten less or not. In general, the more microorganisms these fermented soybean products reproduce, the better the flavor (quality) and the more vitamin B 12 synthesis. Vegan Protein: 8 protein-rich foods for vegetarians that vegans shouldn’t miss.
3) Ordinary Soy Products.
Including tofu, soy milk, dried tofu, tofu skin, Yuba, etc., they are rich in high-quality protein and can replace meat protein. Vegans eat soy products equivalent to 50-80 grams of soybeans per day; egg-lactose people eat 25-60 grams per day. 50 grams of soybeans is equivalent to 145 grams of northern tofu (harder), 280 grams of southern tofu (softer), 350 grams of lactone tofu, 730 grams of soy milk, 110 grams of dried tofu, and 40 grams of Yuba. These values mean that vegans have at least two meals a day to eat soy products. (Vegan Protein: 8 protein-rich foods for vegetarians that vegans shouldn’t miss).
4) Mixed Beans.
Mung beans, red beans, lentils, chickpeas, kidney beans, kidney beans, eyebrow beans, etc., can provide iron, zinc, and vitamins (a bit like whole grains). They also provide more protein (a bit like soy products) and higher nutritional value. Its daily consumption can be combined with whole grains, accounting for 1/2 of the whole day’s staple food.
5) Edible mushrooms.
Including shiitake mushrooms, edible mushrooms, fresh mushrooms, oyster mushrooms, etc. Although they are vegetables, they are different from most vegetables in that they also contain more protein, which can supplement the nutritional shortcoming of vegetarians.
6) Nut.
Including walnuts, peanuts, melon seeds, pumpkin seeds, pistachios, almonds, almonds, etc. They are rich in protein, polyunsaturated fatty acids, calcium, iron, zinc, and vitamins, and have high nutritional value. Vegans consume 20-30 grams (edible part) per day, about two small cups (one-handed); and egg-lacquered vegetarians consume 15-25 grams of nuts per day. 8 Protein-Rich Foods for Vegetarians- Vegans shouldn’t miss
7) Seaweed.
Including seaweed, kelp, and wakame, they are similar to edible mushrooms, and can also provide vitamins, iron, zinc, calcium, and protein to vegetarians. Seaweed can also provide omega-3 and polyunsaturated fatty acids. It is recommended to combine seaweed and edible mushrooms. All vegetarians should consume 5-10 grams (dry weight) per day and those who are Lacto proteins can use less.
8) Various Vegetable Oils.
Preferably, it includes flaxseed oil or Perilla oil. These two oils are rich in linoleic acid and are the primary source of omega-3 polyunsaturated fatty acids for vegetarians. These fatty acids are very important for blood lipid health and immunity. They are suitable for cooking methods such as cold salad, stuffing, soup, and steaming.
Of course, in addition to these eight key foods, vegetarians should also eat more vegetables and fruits, pay attention to the thickness and mix, have reasonable cooking, have more stew, and have less frying. Vegan Protein: 8 protein-rich foods for vegetarians that vegans shouldn’t miss.
