Everything that the body does in relation to cell function relies on the presence of minerals. In vegetarian cooking as in other types of cooking vitamins, enzymes, proteins and other nutrients depend on the presence of minerals in order to assimilate into the body.
The building of tissue is done much quicker with the right minerals present. Soaking in mineral water or using mineral mud aids in healing cuts and abrasions much quicker than without – this is why natural mineral waters are so popular.
It is quite difficult to absorb minerals into the body which is why vitamins and minerals are usually said in the same sentence. Take for example calcium. To be absorbed it is necessary to be taken with vitamin C. Zinc is another one which teams up with vitamin A and vitamin B (so necessary) goes along with magnesium.
In vegetarian cooking there is a good supply of minerals as long as the vegetarian foods are varied and well balanced. There may be times when a supplement may need to be taken if the area has soil which is mineral deficient.
Here are some minerals and their source:
Iron. Red blood cells depends on iron for their formation. One of the biggest concern for those eating vegetarian foods is the myth that because they are not eating meat they will be lacking in iron. Fear not. Vegetarian cooking, as long as it is balanced and varied, supplies a good source of iron through foods such as pulses (especially lentils and soy beans), whole grains and foods made from them, nuts and seeds in particular pistachios, pumpkin seeds and sesame seeds. Add to this list dark, green leafy vegetables, brewer’s years, wheatgerm and egg yolks, dried fruits especially apricots and prunes, and seaweed.
If you are not getting enough iron you may experience tiredness and lethargy, paleness and shortness of breath.
Calcium. Good teeth and bones as well as healthy functioning of the muscles and nerves rely on this mineral. Dairy products are a good source of calcium, even the low-fat variety if you are concerned about the amount of fat in your diet. Eggs are another source.
For vegans who have no animal product at all in their diet there are many other good sources of calcium. One of the richest is sesame seeds which can be sprinkled on cereal or salads or sesame seed paste – tahini – which is an ingredient of hummus. Soy beans, figs, almonds, sunflower seeds, dark green vegetables, broccoli, brewer’s yeast, carob, molasses and seaweeds all contain calcium so there really is no excuse to go short on this mineral in either vegan or vegetarian foods.
Zinc. Metabolizing of protein and carbohydrates along with growth and healing all need this mineral. Zinc can be found in wheatgerm, oatmeal, cheese, skim milk, brewer’s years, dried figs, peanuts, nuts, sesame and pumpkin seeds, corn, peas mangoes, spinach and asparagus. If you are deficient in this mineral one of the signs will be white flecks on the nails and some skin problems.
Magnesium. A necessary mineral for metabolizing carbohydrates. Because it is not damaged by heat any cooking water can be saved for soups, stock and sauces. Fresh fruit and vegetables, nuts and seeds, brewer’s yeast, whole grains, dried fruits, pulses and soy beans all contain some magnesium. Deficiencies in this mineral are rare.
Iodine. Sometimes an overlooked mineral but necessary for thyroid function. Only needed in small amounts and found in iodized salt and seaweeds.
Having a good balance of minerals in the diet is essential for maintaining the health and well-being of the body. Making sure that your vegetarian cooking is varied not only will provide the right minerals but will be wonderful eating the different tasty meals each day.
The Vegetarian Center
We offer a wide variety of products and information for vegetarians and vegans. Foods, appliances and garden plants for a healthy lifestyle.
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