5. Salmon & Oily Fish
Oily fish is a vital ingredient for a wholesome and nutrient-rich diet. Oily fish, such as tuna, salmon, herring and mackerel, are loaded with heaps of protein and the heart-healthy omega-3 fatty acids, which are instrumental to boost the health of the bones, hair and skin.
However, if you are a strict vegetarian, be sure to obtain your essential fix of omega-3 fatty acids from high quality and fresh vegetable sources. You can load up heaps of omega-3 fatty acids from hemp seeds, soy, chia seeds, canola oil, walnuts and flaxseeds.
6. Beans & Legumes
If you are a vegetarian, adding beans to your daily diet is the perfect way to load up your body with protein, and besides, black beans and chickpeas can be used to create such delicious meals. Research reveals that legumes, which are basically a group of vegetables such as, lentils, beans, chickpeas, and peas.
Legumes are regarded as the richest and highly versatile sources of countless essential nutrients, especially energising minerals, such as magnesium, potassium, folate and iron. What’s more, they are extremely low in fat and they don’t contain a single trace of cholesterol. If you are deficient in minerals, such as magnesium or potassium, which according to research nearly 75% of the people tend to be, legumes are just what you need to overcome this deficiency.
Moreover, legumes are also a rich source of healthy fats, and both, insoluble and soluble fiber, which are essential for promoting satiation and keeping you filled for longer hours. Fix yourself a spicy bean burrito, bean tacos, a creamy hummus, bean salad or even a delicious bean casserole.