A vegetarian is essentially a non violent person . Mahatma Ghandi was a classic example of this concept, perhaps the noblest man ever lived in this century .The term vegetarian should be applied to both mind and body 100% All religions preach non violence Non violence should embrace one's thoughts to utter kind words and do only kind deeds .
A person needs about 50 grams of fat per day Many foods contain fat . Even 100 grams of Damabala contains 16 grams of healthy fat and 33 grams of protein .The fats obtained from vegetarian diet are normally unsaturated (poly unsaturated and mono unsaturated ) gingelly oil, Soya oil sunflower oil are the best.
Red rice, vegetables like kohila, bottle gourd, snake gourd and almost all the fruits. Carrots has insoluble fiber Oats too has insoluble fiber which helps reduces cholesterol and heart healthy and good for diabetics Soy protein oat combination is good for both diabetics and heart patients.
30- 40 mg is the daily need . Required for the formation of connective tissue such as collagen ,healthy skin .bones ,cartilage and teeth Green capsicum contains 90 mg per 100gram , Papaya contains 60 mg per 100gram . Green chilly 100grams contain 160 mg of vit C Ripe red chilly contains 170 mg . Many vegetables and fruits contain vit C.
Daily need 30 mg per day Almond, lentils, soy milk, vegemite, marmite, yoghurt.
Antioxidants found in coloured vegetables and fruits like beetroot, papaya.
Helps relaying the messages from hormones and neuro transmitters Melon, Barley, roasted pea nuts, brown rice.
Helps nerve and brain function - Chick pea, soy, brown rice, lentils.
Daily need 800 mg Soy protein milk, Diary products, cheese, sesame 1450 mg per 100grams, Katurumurunga leaves is very high in calcium 1130 mg per 100grams.
270 mg is the daily need - sea weed, sesame seeds, cashew, soy protein, pea nuts, vegemite.
1000 mg is the daily need vegemite, marmite, sesame, cashew, soy milk, cheese, pea nuts contain Phosperous.
920- 2300 mg is the daily need- Vegemite marmite yoghurt, milk, butter contains sodium in addition to common salt.
Daily need 1950 - 5460 mg To maintain body acid and fluid balance Table salt contains 40% -60% of sodium - raisins, dried fruit, banana is very rich in Pottasium, dates, mushroom, avacado
Cobalamin - For the formation of red blood cells work with vitamin B9 (folic acid ) to prevent anemia - Present in all dairy products and soy milk.
Known as beauty mineral Vegetarians can get sulphur by eating nuts, cabbage, cheese, milk, spinach, pea nuts.
Bone growth Contains in Milk and all diary products.
Daily need 750 mcg 50 grams of raw carrots provide this. Contributes for good vision hair growth, prevention of infection bone growth and for immune system Yellow vegetables like pumpkin, carrots Papaya, banana, spinach, tomatoes.
Required for blood clotting - green leaves, curd yoghurt, grains.
Thiamin 1.1 mg is the daily need 100grams of Vegemite provides 18 mg of B1 ) Marmite, Brown rice, whole wheat chapathy flour, green leaves, mushroom, helps carbohydrate metabolism and central nervous system function.
7-12 mg is the daily need - sea weed, sesame, dried fruit, dates, sarana leaves, spinach, chick pea Iron in the body is stored in haemoglobin in red blood cells, which transports oxygen to cells and carries Carbondioxide away. Iron containing foods should be eaten with vitamin C foods like tomato, lime ect. for proper absorption.
Riboflavin - Keeps mucus membranes healthy Red rice, pulses, grains, food like Idli. Thosei, mushroom,tomatoes, passion fruit, soy milk.
Helps fight infection cheese, cashew, sesame, sea weed, Moss, jelly and puddings curry powders,vegemite.
Pyrodoxine Required for nerve function, Formation of red blood cells 1.4 to 1.9 mg is the daily need Brown rice, bananas, garlic, vegemite, marmite sesame carrots, soy milk, spinach, avacado
1.5 - 3 mg is the daily need sesame ,cashew ,pea nuts , mushroom ,oats
Niacin 13-19 mg is the daily need Mixed nuts 14 mg /per 100gr nuts sesame 12 mg /100gram Vegemite 134 mg /100gr, & marmite also contains B3 It helps maintain the function of skin and digestive system.
2-5 mg is the daily need - Oats, sesame, sea weed, garlic, brown rice, cashew, spinach.
Panthonic acid - Found in many foods mushroom, pea nuts, cashew.
120 -150 mg is the daily need - Bread, butter, green capsicum, spinach, raisins - Essential for the hormones produced by Thyroid gland .
Required for formation of red and white blood cells - Red rice, banana, avacado, papaya, sea weed, bean sprouts lentil mung beans, chick pea, nuts, oats, lima beans, vegemite, marmite, 200mcg is the daily need.
30- 40 mg is the daily need . Required for the formation of connective tissue such as collagen ,healthy skin .bones ,cartilage and teeth Green capsicum contains 90 mg per 100gram , Papaya contains 60 mg per 100gram . Green chilly 100grams contain 160 mg of vit C Ripe red chilly contains 170 mg . Many vegetables and fruits contain vit C.