Iron: The Energy Booster
Iron is a rockstar! It’s essential for fighting fatigue and boosting energy. Indian vegetarian diets may lack iron, so include spinach, lentils, and fortified
cereals. Pair these with Vitamin C-rich foods like lemon for enhanced absorption. Remember the good old palak paneer? It's your friend!
Calcium: Bone Strength
Maintaining strong bones is critical. Calcium is your go-to nutrient! Embrace dairy products like paneer, or if you're vegan, load up on calcium-rich foods such as leafy greens, fortified plant-based milk, and sesame seeds. Remember, a strong foundation keeps you going strong.
Vitamin B12: Vital for Health
Vitamin B12 is crucial for nerve function and red blood cell formation. Since it's mainly found in animal products, vegetarian women may need to supplement or consume fortified foods like nutritional yeast or B12-fortified soy milk. A healthy dose ensures a vibrant you!
Protein: Muscle Building
Protein fuels your body! Ensure adequate protein intake from dals, beans, nuts, and seeds. Combine different plant-based proteins to get a complete amino acid profile. Think chole bhature – delicious and protein-packed! It keeps your muscles and overall body strong.
Omega-3: Heart Health
Omega-3 fatty acids are vital for heart health and brain function. Include flaxseeds, chia seeds, and walnuts in your diet. Consider algae-based supplements if needed. Embrace these fats for a healthier heart and a sharp mind, keeping you in top shape!
