These Food Hacks Will Help You Have Complete Nutrition Despite Being A Vegetarian
Vegetarians can miss out on a good amount of proteins and fats. While fats give you energy, proteins helps in creation and repairing of cells. Non vegetarian food items do have a higher amount of fats and proteins but it’s not only about having more proteins and fats. The more important thing to keep in mind is what type of proteins (amino acids) and fats (fatty acids) are you having. Here are two things to keep in mind –
The ratio of different fatty acids –
Omega 3 and Omega 6 fatty acids are two types of fatty acids that are very essential for good health. Olive oils, plants, nuts and oils are a great source of omega 3 fatty acids for vegetarians while omega 6 can be found in Sesame seed , corn and sunflower oil.
Here is the thing you need to know – researchers suggest the ratio of omega 6 to omega 3 should be 2:1 or lower in your body. Processed food often contain corn and sunflower oil leading to am overall higher ratio of omega 6 than recommended. This can lead to diseases like cancer, heart problems etc. Hence it’s highly advised to have a diet rich in nuts, veggies and olive oil.
Watch your proteins
There are two types of proteins based on their composition – complete (contains all essential amino acids , these are the amino acids that human body cannot produce) and incomplete.
Most of the vegetarian protein sources are not complete proteins while animal proteins do contain the essential amino acids. The trick is to include buckwheat, hemp seed, soybeans, Quinta, algae etc in your diet. These are vegetarian sources of complete proteins. Furthermore, including beans or legumes helps too.
Summarised up to 51% from Vegetarians don’t forget about these 2 nutrition factors