Vegetarian Guide

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The most important thing to remember when going vegetarian is that it should be fun! Making the change presents many new opportunities for discovery. Going vegetarian is the best way to go green. Plant based diets require less land, water, and energy. Vegetarian diets are also beneficial for supporting good health while reducing the risk of many common illnesses like heart attacks, strokes, diabetes, obesity and cancer.

In the absence of meat, there are a number of dietary needs that must be replaced in order to keep your body healthy and energetic. There are four essential nutrients that your body will require when making the switch; protein, iron, calcium and B vitamins.

Protein, No Amateur

Your body requires roughly 20 different proteins to function. Your body makes 8 of them. Protein intake is essential for growth, cell regeneration and digestion. Certain plant based foods only contain a portion of the required types of protein our bodies need. Eating a balanced diet by eating a variety of foods should provide your body with what it needs. Hemp seeds have been proven to be a complete protein. In addition to a high source of iron, hemp seeds also contain a balanced ratio of Omega fatty acids, making it one of the most nutritional foods known.

Iron, Bad for the Titanic, Good for You

Titanic

Iron deficiency is the most common condition newly crowned vegetarians develop due to improper nutrition. Anemia arises when conventional diets "straight line" into vegetarian diets simply by omitting meat. Iron intake becomes a crucial dietary need when going vegetarian. Consuming an ample amount of dark leafy greens, raw nuts and legumes will fulfill your bodies requirements for iron intake.

Calcium's Got a Bone to Build with You

We all know calcium's role in bone growth and maintenance. Due to mandated pasteurization, high heat during processing destroys the calcium in dairy, rendering it insoluble to the human body. Raw dairy is considered illegal in Canada, and although the HVS does not advise you to break the law, we believe it is our duty to inform you of the truth. The best source for calcium is found in all dark leafy greens, legumes and vegetables like broccoli. Salads are a great way to consume calcium, but remember, a vegetarian salad fills your main plate, not your side bowl.

Vitamin B Real

Vitamin B, although ranging numerically, plays many roles in promoting immunity, digestion and protein metabolism. The best source for Vitamin B comes from nuts and seeds. Hemp seeds are increasingly recommended. The largest concentration of B vitamins however are found in the seeds of non-citrus fruits. These seeds are more nutritious than the sweet flesh that surrounds them. Apple, apricot, blue berry, fig, grape, and plum seeds to name a few contain large doses of B vitamins. Seed up.

To learn more about nutrition and its sources, click here.