A frequent justification used by guilty meat eaters is that a vegetarian diet or vegan diet is unhealthy, you simply can’t get enough nutrition, your skin will sag, your bones will crumble, you’d really better eat that burger before it’s too late. Clearly, there are millions of vegetarians and vegans who are a living refutation of this belief but vegetarians and vegans do need to take care with their dietary intake.
Here are five foods that you should certainly be including for complete healthy diet.
Ok it’s a recipe, not a food but it’s so simple and so delicious and so healthy, it’s just got to be at the top of the list. Its main ingredient is lentils, full of potassium, calcium, zinc, niacin and vitamin K. Most recipes are also likely to include ginger and turmeric making this simple food an absolute super food blockbuster. Ginger contains twenty-five different antioxidants, has anti-viral properties, is an anti-inflammatory and reduces cholesterol. Turmeric is subject to scientific research for its ability to combat cancer and dementia. It aids fat burning and is also an anti-inflammatory. There are many variations of this simple dish for you to make, or you can sample one at your local Indian restaurant. Many Indian takeaways offer a great range of vegetarian dishes, which contain super foods, so you can enjoy takeaway food and still follow a healthy diet.
If you’ve ever wondered how Mic Jagger retains his youthful looks then maybe this is his secret, or maybe not. This over-hyped superfood, so beloved of celebrities is easy to dismiss as a food fad. None of the extensive claims for its health-giving properties have yet been substantiated by medical research and it’s certainly not a magic elixir, however, don’t be too quick to dismiss it. Used in Chinese medicine for over six thousand years, goji berries contain vitamins A, B2 and C as well as a range of anti-oxidants. Use them as you would use raisins. Rehydrated they take on the flavour of a sweet cherry tomato and are good in salads or mixed with savoury rice.
One cup of Bok Choy has 34% of your daily requirement of vitamin C, a full day’s worth of vitamin A and 26% of your vitamin K requirement. It contains over twenty nutrients and is good for healthy bones, lowering your blood pressure and keeping your skin in good condition. You can shred it raw into salads, add it to soup or stir fry it with vegetables.
Full of iron and anti-oxidants, but beware because it will stain your clothes a treat. Great in salads or try it with quinoa, its sweetness contrasts nicely with the slight bitterness of the grain.
The claims that it combats cancer and diabetes, reduces high blood pressure and cardiovascular disease are yet to be supported by scientific research but it’s a great source of vitamins A, C and K and its full of antioxidants. Try it roasted or use it as a creamy sauce for pasta.