Nutritionist reveals daily foods for a healthy vegetarian diet

Maintaining a balanced vegetarian diet in India requires a conscious effort to bridge nutritional gaps often filled by meat.

Nutritionist Deepsikha Jain, who holds a Master’s degree in Global Public Health Nutrition, has identified five essential foods to combat common deficiencies in vitamin B12, iron, and omega-3 fatty acids.

Her recommendations focus on accessible, nutrient-dense ingredients that support long-term metabolic and hormonal health.

Ms Jain emphasises that a significant majority of vegetarians suffer from specific vitamin shortages. To address this, she highlights the importance of the following dietary staples:

• Marmite: A yeast-extract spread serving as a rare plant-based source of vitamin B12. “The first is going to be marmite. This is the only vegetarian source of B12 and 80 percent of the vegetarians have B12 deficiency. So this is a good one,” she explained.
• Greek yoghurt: A vital source of probiotics and high-quality protein. She noted, “Second, please eat a bowl of Greek yoghurt. This has a lot of good probiotics that are good for your gut health that can help give you beneficial bacteria, and is also a rich source of protein.”
• Edamame and tofu: Complete proteins containing all nine essential amino acids. Ms Jain stated, “Third, eating edamame or tofu. As vegetarians, we lack good sources of protein. This has all nine amino acids and is great for a woman’s hormonal health also.”
• Halim seeds and walnuts: Essential for iron and omega-3 intake. She recommended garden cress seeds taken with lemon juice for absorption, alongside a daily fistful of walnuts.

“Walnuts are a great source of omega-3s, again something that vegetarians lack in food and this can actually give you good brain health and cognitivity,” she added.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.