What are the most nutritious veg foods

If you consider variety as a spice in your life, than for you food is your main course. Food has the capability to excite all our sense. To many amongst us it is a more than that, it is a religion and a whole lifetime is not enough to understand and know its diversities and possibilities in terms of its variations in preparations and consumptions. One of such approach to food is considering to be a vegetarian, and having a diet consisting only of vegetarian foods.

No matter what category of vegetarian you fall into, it is important to choose foods from all food groups like fruits, vegetables, whole grains, legumes, nuts and seeds and many more to ensure that you are getting all the necessary and required nutrients the body needs daily for optimal functionality. These foods are valued as such because they are rich sources of vitamins, minerals, anti-oxidants and proteins, all that the body needs.

Here are a list of the most nutritious food choices for vegetarians that they should adopt to for being energized and perform better:

  • Kale

Being ranked at the top of the chart because of its nutrition rich qualities and is a powerhouse of various nutrients like vitamin C, A, K, B6, fibres, potassium, magnesium, calcium, copper and manganese.

Being lower in oxalates (the compound that gets bind to the minerals in the food and prevents them from getting absorbed in the body) and enriched with various bioactive compounds, kale has been known to fight cancer and many other diseases.


  • Tofu

A rich source of protein, iron, zinc and cholesterol lowering omega 3 fatty acids. It is a highly rich source of calcium and vitamin D. Vitamin D is crucial for the body for the absorption of calcium. Calcium is highly beneficial for the proper development of bones and teeth.

Get to have enriched soy milk, which are also fortified with vitamin D and calcium. Tofu is a great substitute for meat, chicken and fish for vegetarians in almost any recipe.


  • Whole Grains

Many whole grains are enriched with vitamin B12, something which is hard to get, along with calcium, iron and many more nutrients. Overall certain whole grains alike breads, pastas and brown rice are high in B vitamins, zinc and, insoluble fibres that are a great help in removing cholesterol from our blood stream along with reducing the risks of colon cancer and digestive disorders.

Whole grains are a food in whole. The type of nutrient you get depends upon the variety that you choose to eat. Brown rice, oatmeal and wild rice are some example of nutrient dense whole grains.


  • Watercress

Is right up in the list along with kale, researches show that regular consumption of watercress benefits the DNA damage to blood cells and resists the damage to DNAs by free radicals.

Enriched with the goodness of vitamins A, C, and K, and phytonutrients such as isothiocyanates and gluconasturtiin, responsible to strengthen bones, protect against infections, prevent iron deficiency, stops neuronal damage and helps in maintaining good connective tissues.


  • Broccoli

A superior and nutrient dense cruciferous vegetable is enriched with the goodness of dietary fibers, vitamin A, C, K, and B6; along with all important nutrient folate, potassium and manganese.

It is a good source of protein, vitamin E (alpha tocopherol), thiamine, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorus and selenium. Broccoli has been termed as a super food many a times for its many health benefits like cancer prevention, improving bone health, aids in natural detoxification and improves digestion, and lowers risks of chronic diseases like diabetes, hypertension, stroke, coronary heart disease and certain gastrointestinal diseases.


One of the biggest misconceptions that we still have, is that vegetarian food is a miserable choice eating weeds and leaves. It might be leaving the chicken on the plate and having the side vegetables, but vegetarians have hundreds and thousands of different seeds, nuts, fruits, vegetables and grains that exists for them. Furthermore, vegetarian dishes tend to cost less than those that of meats. Thus, you can treat yourself more often to more pricey treats, such as asparagus.

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Dietitian Sheela Seharawat
In the world of health and nutrition dietician Sheela Seharawat is a well known name. Along with her master’s degree in food & nutrition she also holds benevolence and dedication in her character. She has been practicing since 2006 and a registered dietician under IDA. She is among the founding members of the Diet Clinic which has presently more than 35 outlets running successfully all over the country. Prior to her individual practice, she remained associated as a dietician with Indian Army hospital for a Short time. Her revered motto is “LET YOUR DIET WORK FOR YOU.”

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