“Appropriately planned vegetarian diets, including total vegetarian or vegan diet, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.” [American Dietetic Association]
Fruits and vegetables lose their vitamins during peeling.
Vitamins and minerals from fruits and vegetables are particularly concentrated in and under the skin. Coarse peeling can cause up to 25% loss. To best preserve the vitamins and minerals:
Whenever possible, eat the skin after you have washed and dried fruit or vegetables;
The key to a good vegetarian diet is variety and quality of selected foods. Quantities must be tailored to individual needs.
Supplements – some good sources (non-exhaustive) of minerals:
Sodium: Table salt, dried seaweed, olives, gherkins, capers, sauerkraut, bread.
Iodine: Seaweed, soy beans, garlic, green beans, onions, turnips, salt lode. Iodine requirements can be covered by ½ teaspoon of iodized salt per day.
Magnesium: Cocoa, wheat germ, nuts, cashews, almonds, dried beans, beans, nuts, hazelnuts, Oats, Corn, Whole Wheat, Lentils, Spinach.
Copper: Cocoa, wheat germ, almonds, walnuts, hazelnuts, dried vegetables, oat flakes, mushrooms, watercress, wholemeal bread, dried fruit, olives.
Iron: Cocoa, lentils,dried beans, dried peas, oleaginous fruits, spinach, bread complete. Consume foods rich in vitamin C at the same time as the source of iron, helps in the absorption of it.
Zinc: Wholemeal bread, dried vegetables, white bread, oleaginous fruits, garlic, onions, dried spinach, salad, potatoes. The consumation of germinated seeds helps zinc absorption.