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a group of fruit and vegetables

Vegetarian diets have been steadily increasing in popularity. Some people choose to be vegetarian for health reasons, some for environmental reasons, and some for ethical (animal rights) reasons. Yet, some vegetarians rely too much on processed foods which can be extremely unhealthy if that is most of their diet. The key to keeping your vegetarian diet healthy is to make sure you’re aware of your nutritional needs and the foods that can supply you that proper nutrition. To be sure your diet includes everything your body needs, pay attention to the following nutrients: 


Protein is one of the most important nutrients. Your body uses protein to build and repair tissues throughout your body. If you’re a vegetarian, you can find protein in a variety of plant foods. Foods like beans, peas, nuts, and soy products produce the needed protein for individuals who choose to stay away from animal products.  


Calcium is used for building bones and teeth. Some vegetarians still consume dairy products which are great sources of calcium. Some other foods vegetarians can find calcium in is soymilk, tofu made with calcium sulfate, calcium packed cereals, orange juice, and dark green vegetables.  

Vitamin B-12  

Vitamin B-12 produces red blood cells and prevents anemia. Since this nutrient is found mostly in animal products, vegetarians can find it hard to incorporate this nutrient into their diets. If you are a vegetarian that eats eggs, eggs can be your source of Vitamin B-12. Vegetarians who keep eggs out of their diet should consider B-12 vitamin supplements.  

Omega-3 fatty acids

Omega-3 fatty acids are very important for your heart health. Vegetarians can get their Omega-3s in canola oil, soy oil, walnuts, ground flaxseed, and soybeans. You can also consider supplements as well.  

Iron and zinc

Iron and Zinc are also important components of red blood cells. Good sources of iron and zinc for vegetarians include beans, peas, lentils, whole grain, green vegetables, and dried fruit. Because iron and zinc are not as easily absorbed from plant sources it is recommended to intake about double the recommended amount of iron and zinc.  


If you’re looking for a restaurant in the Back-Bay area with countless vegetarian options, Brownstone is the place for you! Brownstone offers an array of healthy vegetarian options such as Grilled Sishito Peppers, Deviled Eggs, Tomato Soup, Quinoa Burgers, many salad options, and more. We also can modify some of our non-vegetarian dishes to be vegetarian. You’ll be able to enjoy a healthy full course vegetarian meal at Brownstone! Make a reservation with us anytime on OpenTable!