which food items or vegetables we should consume regularly to complete the meat of vitamins
Answers
Calcium
Vegetarians should consume a variety of calcium sources in order to meet daily requirements.
Dairy products are a rich source of calcium. If your diet does not include dairy products, calcium can be obtained from plant-based foods, but the amount of calcium that the body can absorb from these foods varies. Here is a list of vegetarian-friendly sources of calcium:
Low-fat or fat-free milk, yogurt and cheese
Fortified plant-based milks such as soy or almond
Fortified ready-to-eat cereals
Calcium-fortified juice
Calcium-set tofu
Some leafy green vegetables including collard greens, turnip greens and kale
Broccoli
Beans including soybeans, chickpeas and black beans
Almonds and almond butter
Iron
Vegetarians should consume a variety of iron sources to meet daily requirements. Consuming a good source of vitamin C (citrus fruits, peppers, tomatoes) at each meal increases iron absorption.
Sources include:
Fortified breakfast cereals
Soybeans
Some dark leafy greens including spinach and chard
Beans
Eggs
Protein
Protein is found in most plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day.
Vegetarian sources of protein include:
Legumes such as beans, peas and lentils
Whole grains
Soy products
Nuts and nut butters
Dairy products
Eggs
Vitamin B12
B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 generally is not a concern for vegetarians who eat some dairy products or eggs. Vegans, however, need to supplement their diet by choosing foods fortified with vitamin B12 or by taking a vitamin B12 (cobalamin) supplement.
Vegetarian sources of B12 include:
Vitamin B12-fortified foods including nutritional yeast, soy milk, meat analogs and ready-to-eat cereals (be sure to check the label).
Dairy products
Eggs
Vitamin D
Few foods are naturally high in vitamin D, but many dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis should discuss the need to take a vitamin D supplement with their health care provider.
Vegetarian sources of vitamin D include:
Eggs
Vitamin D-fortified soy milk, cow's milk, orange juice and ready-to-eat cereals
For a healthy diet......
Answer:we should eat pulses. Pulses have proteins
Explanation: