The Indian Vegan Kitchen_ More Than 150 Quick and Healthy Homestyle Recipes - Madhu Gadia [18]
Include a vitamin C-rich food with every meal. Vitamin C helps your body absorb nonheme iron.
Use cast-iron cookware. Small amounts of iron pass into the food.
Zinc for Growth
Zinc is essential for growth, for functioning of body processes, and for energy production. Without animal products, zinc can be of concern.
Vegans need to be sure they eat a variety of foods that supply enough zinc.
Eat a variety of foods with zinc, such as whole wheat bread, whole grains, dried beans, tofu, and nuts.
Include some sprouted foods, such as sprouted beans, and fermented soy foods, including tempeh.
Make sure your overall caloric intake is adequate.
If taking a zinc supplement, be careful not to consume more than the RDA, as it can have harmful effects such as reduced copper absorption or impaired immune responses.
Phytonutrients
Phytochemicals are chemicals that help keep plants healthy. They give fruits and vegetables their unique color, flavor, and texture, and provide us with phytonutrients. Phytochemicals work in many ways, including their oxidative action.
Antioxidants
Antioxidants protect the body from free radicals, which cause damage to the body’s cells. They appear to have many valuable health benefits for fighting and preventing illness and disease. Antioxidants have been found to be helpful in lowering cholesterol levels, balancing hormones, and eliminating toxins.
Vegetable and fruits are considered our primary source of phytochemicals. However, many legumes, whole grains, nuts, seeds, herbs, and spices provide impressive amounts of phytochemicals as well. A vegan diet provides you with a variety of these superfoods, which promote health and prevent disease.
Follow the Rainbow
The colorful vegetables and fruits provide you with a “pot of gold” in terms of nutrients. If you consciously eat purple eggplant, blueberries, green leafy vegetables, red tomatoes, oranges, and yellow squashes, you’ll easily supply yourself with a full range of vitamins and minerals, as well as phytochemicals and antioxidants. Many of these vital nutrients are only found in plant sources.
Indian Vegan Superfoods
Superfoods are packed with vitamins, minerals, and phytonutrients. The Indian diet emphasizes nutrient-dense foods that have extraordinary health-promoting qualities. Although many foods fit this description, I have selected the top ten superfoods, including herbs and spices, that are a significant part of the typical Indian diet.
1. Almonds
Almonds are the most treasured nuts in the Indian diet. High in unsaturated fats and cholesterol free, they are packed with vitamin E, magnesium, protein, fiber, and calcium. Research shows that eating 1 ounce (about a handful, or 20-25 almonds) of almonds each day may help lower LDL (“bad”) cholesterol levels and thereby reduce the risk of heart disease.
2. Canola Oil
Ideal for Indian cooking because of its light flavor and smooth texture, canola oil is one of the healthiest and most versatile cooking oils. Extracted from the canola seed, it has the lowest saturated fat content of any oil commonly consumed in the United States. It’s also an excellent source of omega-6 fatty acids and linoleic acid, and it is higher in the omega-3 fatty acid alpha-linolenic acid (ALA) than any other oil commonly used. Studies show that ALA may help protect the heart by its effect on blood pressure, cholesterol, and inflammation.
3. Cauliflower
Cauliflower is showcased in a variety of Indian preparations from the simplest meal to a formal wedding dinner. From the cruciferous vegetable family, cauliflower is high in fiber, folate, vitamin C, and other nutrients. The cruciferous vegetables (also known as the cabbage family), such as cauliflower, broccoli, cabbage, and mustard greens, contain several phytochemicals that may help prevent cancer. These compounds appear to stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens.
4. Dal (Beans)
Dal is the generic or popular name for all