Meat replacement can be done by consuming some vegetables. They can provide the body with nutrients found in the meat, such as iron, omega-3, but can not extract vitamin B12. Among the vegetables replacing the animal food are:
1. Dark leafy vegetables
Dark leafy vegetables are among the best sources of magnesium, but also iron, which the body needs. Care must be taken, however, with foods such as spinach, which contain a lot of iron, but also have an anti-inflammatory effect because it prevents iron absorption. Other vegetarian sources of iron are beans, raisins and grains.
This vegetable is a good source of a number of minerals and vitamins such as manganese, potassium, calcium, honey, dietary fiber , vitamin A, C, B1, B6, niacin, proteins and folic acid. The eggplant contains azuron, an antioxidant that helps to remove excess iron from the body. It is low in fat, which is why it is recommended for people who do not eat meat from which to fill.
Artichoke is an ideal substitute for meat because it contains a lot of protein and fiber, vitamin B6, B12, K, calcium, iron, potassium, sodium, phosphorus and manganese. It is also rich in thiamine, niacin, riboflavin, folic acid but is low in saturated fat and cholesterol . Vegetables are suitable for cooking by cooking, baking and even grilling.
4. Brussels sprouts
Brussels sprouts contain omega-3, fiber, vitamin C and K. Unlike meat known to increase the risk of developing heart disease , cruciferous vegetables such as Brussels sprouts, for example, reduce the probability by 16%.
Meat can be replaced with potatoes in most of the dishes. In many cases, even they can be a major component. Whether it’s cooked, roasted or mashed, potatoes are excellent substitutes for animal food, such as meat. A study argues that replacing meat with potatoes may reduce the likelihood of a heart attack .