Nutrients and Healthy Food Pairings
Protein
Traditional Belief: Red Meat
Food Alternative: Soy Products
Contamination of meat with antibiotics has always been a concern, leading more people to adopt vegetarianism. For those who don't eat meat, a protein deficiency is easy to develop. Protein is a vital nutrient for maintaining human health. Insufficient protein intake can lead to decreased physical strength, weakened resistance to viruses, and adverse symptoms such as mental stress, reduced bodily functions, lethargy, lack of concentration, premature aging, dry skin, and heart failure. Replacing red meat with soy products, which are rich in plant-based protein and contain no saturated fat, is a good alternative.
Fat
Traditional Belief: Animal Fat
Food Alternative: Plant Oils and Soy Products
Excessive fat intake is not beneficial, but a lack of fat can also affect health. Giving up meat doesn't mean you have to avoid fat altogether. Plant-based fats can be used as a substitute. Foods like plant oils, legumes, soy products, and nuts are rich in plant-based fats, contain no cholesterol or saturated fat, and instead are rich in unsaturated fatty acids. These can effectively prevent cardiovascular diseases, hyperlipidemia, fatty liver, and tumors. Most plant fats contain "isoflavones," which help prevent or alleviate menopausal symptoms, provide the body with linoleic acid and linolenic acid, balance cholesterol in the blood, make arteries more elastic, prevent heart damage, and effectively reduce the risk of osteoporosis and cancer.
Calcium
Traditional Belief: Dairy Products
Food Alternative: Legumes and Vegetables
Dairy products, known for their high calcium content and good absorption, have long been considered the best source of calcium. The food pyramid, introduced from abroad, often lists dairy products under the calcium category, leading many to believe that milk is essential for calcium intake. In reality, calcium has many sources. In traditional Chinese cuisine, there are many high-calcium foods. Why not substitute with Chinese foods? Getting calcium from a variety of natural foods also allows for the intake of other nutrients. Here are some high-calcium foods: 20g of dried small fish contains 250mg of calcium; 150g of cooked spinach contains 225mg of calcium; 280g of tofu contains 295mg of calcium; one tablespoon of sesame seeds contains 100mg of calcium; 100g of dried tofu contains 288mg of calcium; 20g of wood ear fungus contains 147mg of calcium (a glass of milk contains 300mg of calcium). As you can see, we might not need to rely so heavily on milk.
Iron
Traditional Belief: Animal Blood, Lean Meat, Liver
Food Alternative: Whole Grains
Iron is mainly found in animal foods such as animal blood, lean meat, and liver. The harm caused by iron deficiency is multifaceted. Iron-deficiency anemia can lead to loss of appetite, fatigue, and in severe cases, affect intelligence and cognitive abilities. If you are avoiding animal blood, lean meat, and liver, you can get iron from whole grains, although its absorption rate is indeed lower than that from meat. Additionally, iron requires the assistance of vitamin C to be converted into the form needed for blood production. Therefore, eat more foods that are rich in both iron and vitamin C, such as raisins and red dates. Brown sugar is rich in iron and can be used as a substitute for white sugar. For better iron absorption, avoid consuming foods that hinder iron absorption when eating iron-rich fruits and vegetables, such as legumes, coffee, and tea.
Zinc
Traditional Belief: Meat and Fish
Food Alternative: Nuts and Legumes
Zinc is a trace element that plays a crucial role in human sexual development, sexual function, and the generation of reproductive cells, earning it the titles "the spark of life" and "the element of marital harmony." The normal human body contains 2-3 grams of zinc. Trace amounts of zinc are distributed in most tissues, and zinc is a major component of dozens of enzymes in the body. Zinc is also related to brain development and intelligence. It also promotes the proliferation and activity of lymphocytes, which is useful for defending against bacterial and viral invasion, promoting wound healing, reducing acne, and correcting taste.
On average, meat and fish have high zinc content. Furthermore, phytic acid in plants reduces the absorption rate of zinc in vegetarian diets. However, in dry legumes and nuts, there are many foods whose zinc content is comparable to or even exceeds the average level in meat. For example, peanuts, almonds, walnuts, and hazelnuts in the nut category. Soybeans are also very high in zinc.