Vegetarians must include these 5 foods in lunch, they will get all the essential nutrients

 Vegetarians must include these 5 foods in lunch, they will get all the essential nutrients

You can stay healthy by including vegetarian things in your lunch. It also keeps diseases away.

Staying healthy is not a hobby in today’s time, it is also a necessity. If you are in good health during the corona pandemic, you can stay safe from infection. The most important thing to stay healthy is a good diet or diet. If you consume a healthy daily diet, then you get many benefits from it, but many people who like vegetarian food remain in the dilemma of what to include in their diet, so that they can get all kinds of nutrients. . Actually, all types of nutrients have an important contribution in the body. In such a situation, to keep yourself fit and healthy, you can stay fit by including some special nutrients and dishes made from them in the lunch.

Include these nutrients in vegetarian diet

 1. Protein

Protein is very important for our body. Protein is essential for building and maintaining cells. It helps in strengthening the muscles of the body. Along with this, it also helps in making the skin and hair beautiful. For protein, you can include pulses, soybeans, tofu, kidney beans, peas, milk and other dairy products in your lunch. This also helps in proper development of the body.

2. Vitamins

Vitamins are very important to keep the body healthy. For this, you should include vitamins A, B, C, D, E and K in your lunch. With the help of these vitamins, your eyes remain healthy. Immunity and bones remain strong. It is also essential for heart health and mental peace. The main sources of vitamins include milk, cheese, carrots, citrus fruits or vegetables, spinach, capsicum, broccoli, banana, avocado and green leafy vegetables.

3. Minerals

Food rich in minerals must be included in the diet to keep away or cure many diseases. Our body needs plenty of calcium, potassium, sodium, copper, zinc, manganese and phosphorus. Due to this, chronic diseases like high blood pressure, kidney problems, heart and diabetes stay away. For this, you can include things like coconut, pistachios, peas, plums, coarse grains, pulses and ghee in your lunch.

4. Fiber

Along with eating good food, it is also very important to digest it properly. When food is properly digested, then our body gets all the nutrients. Fiber is very important for proper digestion of food. It can also reduce the problem of indigestion, gas and acidity in your stomach. For fiber, you can eat lentils, broccoli, pomegranate, cowpea, green leafy vegetables, sprouts and coarse grains.

5. Antioxidants

Antioxidants protect the cells of the body from damage. Antioxidants include vitamins C, E, beta-carotene and carotenoids. Antioxidants remove diseases caused by free radicals. Along with this, it also gives relief in chronic diseases. For this, you can consume green vegetables, fruits, blueberries, strawberries, beans and beets.

Keep Lunch Diet Plan Like This

1. For a vegetarian lunch, you can include millet roti and a bowl of seasonal vegetables in your diet.

2. You can have brown rice, rajma dal or matar dal in lunch.

3. Apart from this, you can eat rotis made from two types of coarse grains, soybean vegetables or cheese vegetables.

4. In lunch, you can eat cauliflower, onion and radish mix paratha and beetroot raita.

5. You can eat a bowl of vegetable gram flour / oats chilla / moong dal chilla.

6. You can eat one bowl of sambhar with two idlis/one dosa.

7. Apart from this, you can eat boiled kidney beans, chickpeas and green vegetables by making a salad.

8. Together you can eat a salad of green vegetables and cheese.

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