5 essential nutrients in plants for vegetarians (part1)

Vegetarian diet is great way to improve beauty, health and is gradually becoming more popular in our modern society today. Let’s explore 5 essential nutrients in a plant-based diet.

1. Protein

This is a very important nutrient in any diet. You should ensure that the average amount of protein absorbed in a day is 50 grams for women and 60 grams for men. Vegetarians need additional protein from many plant foods such as beans, lentils, peas, fermented soybeans, the eggs, pure milk, cheese, yogurt and cereals…

Moreover, you should avoid savory vegetarian dishes made from soya, they are processed very carefully through many stages with many different ingredients additives. Therefore, such products contain Acid phytic – the type of acid that prevents the absorption of iron and zinc. Research in animals has shown that using this product will prevent the tissue, especially in the thyroid, pancreas and increases the accumulation of fatty acids in the liver.

La Badiane - Bai1.1

Tasty Pumpkin soup with diced France bread at La Badiane offers natural protein for your body

2. Iron and zinc

You also supply a sufficient amount of iron to meet the nutrients human – being needs. The average iron intake per day of 20 – 50 years old women is 19 milligrams, over 50 years old women is 9 milligrams and mature male is 7 milligrams.

Because the body can’t make zinc so you need to mainly absorb this nutrient from food. Zinc functions of cell division, protein synthesis, boosts the immune system and healing wound. The average consumption per day for adult women is 7 milligrams, 10 milligrams for men.


Bread sauce with garlic, cucumber, tomatoes, lemon juice, fresh cream – vegetarian dishes absolutely not to be missed at La Badiane

Sources of zinc and iron are found in vegetables such as cabbage, kale, spinach, broccoli; nuts like cashew, almond; the fresh and dried fruits like apricots, raisins, molasses; pure – grains and pure-grain flour.

Please contact with us at the number (04) 3942.4509 to enjoy the unique vegetarian cuisine of La Badiane restaurant!