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[P795]Protein In Vegetarian Diet

by Janet Somer, Jan

You've weighed your options carefully, studied the pros and the cons, and decided that the vegetarian lifestyle is right for you. But where do you start making the changes? Do you go 'cold turkey?' Do you adopt a more gradual approach to transitioning to vegetarianism? However you choose to make the change, you can begin to achieve the health benefits of vegetarianism by significantly cutting down on the amount of meats consumed, and making vegetables, fruits, legumes, and whole grains the focus of your meals.

Choose whole-grain products like whole wheat bread and flour, instead of refined or white grains. Eat a wide variety of foods, and don't be afraid to try vegetables, fruits, grains, breads, nuts, or seeds that you've never tried before. Experiment and explore! You may discover a new favorite or two, and learn fresh new ways to liven up more traditional vegetarian dishes. Many vegetarian foods can be found in any grocery store. Specialty food stores may carry some of the more uncommon items, as well as many vegetarian convenience foods. When shopping for food, plan ahead, shop with a list and read food labels. And if you decide to eat dairy products, choose non-fat or low-fat varieties, and limit your egg intake to 3-4 yolks per week.

Becoming a vegetarian can be as easy as you choose to make it. Whether you enjoy preparing delectable, delicious meals or choose quick and easy ones, vegetarian meals can be very satisfying. If you get in the habit of keeping the following on hand, meal preparation time will become a snap: -Ready-to-eat, whole-grain breakfast cereals, and quick-cooking whole-grain cereals such as oatmeal, whole-grain breads and crackers, such as rye, whole wheat, and mixed grain and other grains such as barley and bulgur wheat

-Canned beans, such as pinto, black beans, and garbanzo beans

-Rice (including brown, wild, etc.) and pasta (now available in whole wheat, spinach, and other flavors) with tomato sauce and canned beans and/or chopped veggies

-Vegetarian soups like lentil, navy bean, or minestrone

-A wide variety of plain frozen vegetables, and canned and frozen fruit

-Fortified soymilks and soy cheeses, should you choose to not eat dairy

-A wide variety of fresh fruits and vegetables, which should be the core of any diet

As you learn to experiment with foods and learn that a meatless diet doesn't have to lack variety, you'll find your decision for vegetarianism was not only wise, but easy and fun come mealtime.

Friend, it's time to make a change to your lifestyle, otherwise we would have to pay a high price for not taking better care of ourselves. Now, we can start from the basic but most vital change ie our diet.

You require food which can provide maximum nutritional values to your brain. But do you know exactly what your brain needs?

Our brain is made up of 3 major components : Neurons, which power the message, Neurotransmitters, which create the message and Receptors, which receive the message.

Contrary to belief that fats are harmful, fats actually play a very important role in your brain structure, in particular Neurons. Fats made up about 33% of your brain. And we are talking here about good fats ? fatty acids which your brain needs to perform complex, intricate functions properly.

Now the membranes of neurons (the specialized brain cells that communicate with each other) are composed of a thin double-layer of fatty acid molecules. Fatty acids are what dietary fats are composed of.

When you digest the fat in your food, it is broken down into fatty acid molecules of various lengths. Your brain then uses these for raw materials to assemble the special types of fat it incorporates into its cell membranes. Where do good fats come from ? Top two on the list should be walnuts and sesame.

The amino acids found in proteins are what form the brain chemicals, called the neurotransmitters, that motivate or sedate, focus or frustrate. In other words, they are the masterminds of your mood. Lack of amino acids is quickly detected in your emotions and behaviour. Therefore, it is important you obtain sufficient protein in your diet from eggs, cheese, yoghurts, grains and legumes, nuts and seeds.

You need carbohydrates to fuel your brain. When you eat grains and legumes, fruits and vegetables, the carbohydrates break down into glucose which then travels along the bloodstreams to your brain for use.

However, raising the blood sugar too fast within a short time can actually cause the slowdown of energy supply to the brain and as a result, an adverse effect on your brain power to focus, remember and learn. That's why you feel sleepy after a heavy lunch.

Your brain also needs vitamin C to keep in its best shape :- alert, alive and intelligent. Eat at least 3 servings of fruits and green leafy vegetables daily to achieve the desired results.

Vitamin B group is needed for the conversion of glucose into brain energy and good functioning of the body immune system and mental health. Even a mild deficiency can cause you to become irritable, lack of concentration and forgetful. Foods that help include mushrooms and cauliflower.

As a guide, you should include the following essential brain foods in your diet :

1. Nuts provide abundance of protein, unsaturated fats, lecithin, inorganic salt and vitamins, all of which are good nourishments for our brain.

2. Mushrooms help to stablise blood sugar levels and prevent the blood vessel from damage, therefore keeping the energy supply to our brain stable and protecting it from stroke. They also contain anti-cancer properties, remove fatigue, stabilise mood, prevent anaemia etc.

3. Eggs are good source of protein, lecithin, vitamins, calcium and other minerals like phosphorus, iron etc, all of which are nutrients necessary for the metabolism of our brain.

4. Tiger lily buds, or dried lily flowers, actually boost the metabolism of our brain since they contain protein, fats, calcium, iron and vitamin B1.

5. The regular consumption of onions helps to prevent blood clotting, thereby improve blood circulation to the brain, lower high cholesterol levels and high blood pressure, and are also useful in stabilising mood and reducing tiredness.

6. Millet is a good source of protein, fats, calcium, iron, vitamin B1 and magnesium. It is able to bolster your brain cells. Magnesium has been shown in studies to reduce the frequency of migraine attacks.

7. Longans strengthen the heart spleen and calm the nerves. They are also used to cure insomnia, prevent senility, forgetfulness, dizziness etc all as a result of poor constitution.

8. Grapefruits are a rich source of Vitamins A, B1 and C which help to neutralize the acidic effects of food which are harmful to the nerve system. One feels refreshed and alert if consume regularly. Oranges and lemons achieve the same effects too.

Article Source : Pg. 4

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Both Janet Somer & Laura Ng are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Janet Somer has sinced written about articles on various topics from Food And Drink, Aquarium Fish and Fitness. Read about and. Janet Somer's top article generates over 40500 views. to your Favourites.

Laura Ng has sinced written about articles on various topics from Food And Drink, Types of Cancer and Fitness. Laura Ng has gone through the worst stage of health in her life. But now she's totally different. A toxic-free body full of energy, a radiant and smooth complexion, a tip-top quality lifestyle that everybody around her is envious of. Want to know her secr. Laura Ng's top article generates over 22200 views. to your Favourites.