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Fruit & Vegetable Diets

Many dieters eat fruits and vegetables exclusively in an effort to escape carcinogens, trans fat and cholesterol. Some worry that these vegetarians are not getting important nutrients, like zinc and iron, but many of these nutrients can be found in certain plants. However, there are some vitamins that are difficult to acquire without meat sources.

  1. Diversity

    • Most vitamins and minerals can be acquired from a diverse diet of nuts, seeds, fruits and vegetables. Contrary to popular belief, protein can be acquired from plants. But since these proteins are incomplete, dieters need to eat a variety of fruits and vegetables. Asparagus, broccoli, cauliflower and especially beans have high amounts of protein.

    Iron and Zinc

    • Iron is necessary in order to prevent anemia. Meat contains iron that is the easiest to absorb. But citrus fruits also contain iron and eating copious amounts of citrus fruits can help vegans get the iron they need. Fruit and vegetable diets are typically deficient in zinc. Those on a fruit and vegetable diet should eat tons of beans, lentils, yeast, nuts and seeds.

    Supplements

    • Vitamin D is not found in fruits and vegetables in very large amounts. Vegetarians can get vitamin D from supplements, vitamin D-fortified food and the sun. Vitamin B-12 is another vitamin that can't be acquired from fruit and vegetable diets. B-12 found in vegetables cannot be absorbed into the body. Vitamin B-12 can only be acquired through supplements or fortified food.

    Calcium

    • Tofu is the best vegetable source of calcium, but calcium is also abundant in soy beans, broccoli, collards, kale and okra. The human body does not have a difficult time absorbing calcium from these sources.

    Meals

    • Fruit and vegetable meals can be enhanced by incorporating a variety of colors. Taste can be enhanced by mixing sweet and flavorful food with bland, yet nutritious food. Get creative with herbs, spices, avocados, citrus fruits and other distinct-tasting foods. There are an enormous number of fruits and vegetables out there and those on the fruit and vegetable diet never have to be bored.

    Warning

    • Not all fruits and vegetables are good for you. Some fruits and vegetables, like coconuts, avocados in excess and grapes. Also, fruits and vegetables sometimes lose their nutrients when they are cooked and processed. For instance, fruit juice has hardly any nutritional benefit and is too high in sugar.

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