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Every vegetarian knows that it is essential to eat alternate sources of the nutrients found in meat, such as protein and iron, that our bodies need to stay alert and active. Many people who have just made the decision to go vegetarian may be at a loss as to how to find plant-based sources of these essential nutrients, however. Below are some nutrient-dense vegetarian food options to help new vegetarians make sure they get all of the nutrients they need to stay healthy and happy.
 

Protein

Protein is essential for maintaining healthy skin, muscles, and bones, as well as optimal functioning of your body’s internal organs. The good news is that there are a lot of high-protein vegetarian food options available, including:

• Soy products
• Meat substitutes
• Legumes
• Lentils
• Nuts
• Seeds
• Whole grains

Iron

Eating plenty of vegetarian food with iron is essential to a healthy immune system and proper cell functioning. Unfortunately, the body doesn’t absorb iron from plant sources as easily as it does meat-sourced iron, so the recommended daily iron requirement for vegetarians is nearly double the amount recommended for non-vegetarians. Some of the best sources of iron in the vegetarian diet include:

• Legumes
• Lentils
• Whole grains
• Dark, leafy green veggies

Omega-3 Fatty Acids

Your body needs Omega-3 fatty acids to maintain optimal heart health. Meat eaters get plenty of these essential acids from fish, eggs and other meat-based sources. Vegetarians, on the other hand, must find them in plant-based food sources, such as:

• Canola oil
• Soy oil
• Walnuts
• Ground flaxseed
• Soybeans

When dining out, simply stop by Pita Jungle to find affordable vegetarian food that is loaded with the nutrients your body needs to stay strong and healthy. Simply visit your neighborhood Pita Jungle and discover “The Art of Eating Healthy®” for yourself!