Plant-based foods are loaded with nutrients to name a few protein, iron, calcium, vitamin D, iodine, omega-3 fatty acids, and zinc.

If you eat a vegetarian diet, the key is simple. Include variety of different foods in your diet. choose your foods from grains, vegetables, fruits nuts, seeds and dairy. On a plant-based diet, you will have the advantage of getting nutrients from sources high in fiber, and low in saturated fat and cholesterol.

Protein

Most vegetarians easily get their protein needs by eating a varity of whole grains, vegetables, nuts and fruits. The latest research indicates that an assortment of plant foods eaten over the course of a day can provide all of the essential amino acids you need. This is the position of the Dietitians of Canada and the American Dietetic Association. There is somewhat less protein in a vegetarian diet, excess protein has been linked to heart disease, cancer, kidney disease and osteoporosis. Foods high in protein include tofu, beans, nuts, seeds, soy milk, vegetables (such as broccoli, asparagus, spinach, snow peas, Brussels sprouts), and dairy products.

Iron

Dark green vegetables are full of Iron,. Also soy products and legumes, whole grains, dried fruits, nuts and seeds have good amount of Iron. Cooking with cast-iron pots also contributes to dietary intake. Adding fruits and vegetables high in vitamin C to your meals (such as citrus, peppers, cabbage, broccoli, kale or tomatoes) enhances iron absorption. Foods that decrease absorption include: tea, coffee, milk products, spinach, rhubarb, Swiss chard and chocolate.

Calcium

Dairy products are high in calcium and so is tahini, sesame seeds, almonds, figs, seaweeds, unrefined molasses, and fortified soy milks. The calcium in plant foods is absorbs easily.

Vitamin B12

vegetarians source of B12 is through dairy products, rice and soy milks, some breakfast cereals.

Omega-3 fatty acids

Omega-3 fatty acids include ALA, EPA and DHA. Alpha-linolenic acid (ALA) is found mainly in the oil of flaxseeds, hemp seeds, walnuts, rapeseed (canola oil), and soybeans.