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World Vegetarian Day: 3 foods that pack a nutritional punch TIMESOFINDIA.COM | Last updated on – Oct 1, 2020, 11:52 ISTShare fbsharetwsharepinshareComments (0) 01/4World Vegetarian Day! Every year we celebrate World Vegetarian Day on October 1 to bring awareness to the health benefits of following a vegetarian lifestyle. Vegetarianism is an integral part of many cultures, including that of India. People adopt the vegetarian diet simply keeping in mind the health benefits that comes with it. Moreover, research has shown that a plant-based diet can help reduce the risks of heart disease, diabetes, and some kinds of cancer. Let’s acknowledge this World Vegetarian Day with some foods that are healthy and are a powerhouse of nutrients! 02/4​Almonds Being a rich source of 15 nutrients such as vitamin E, magnesium, protein, riboflavin, zinc etc. almonds can play a significant role in maintaining a healthy lifestyle. In addition to this, almonds are high in vitamin E, which acts as an antioxidant to support pulmonary immune function. Vitamin E is also known to offer protection against infections caused by viruses and bacteria . Let’s ensure including a handful of almonds daily to our diet to stay fit and healthy. Almonds are easy and quick to flavour and go with just about any Indian masala/spices. You can mix almonds with your favourite flavours to create healthy, and yet tasty snacks! 03/4​Leafy Vegetables Leafy vegetables are popularly known for being highly rich in nutrients, and low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline . Ensure including super greens like spinach, kale, collards, and lettuce in your meals. They can be consumed in a number of forms – be it salads, stews or soups. 04/4​Lentils A part of the legume family, lentils are a good source of protein and soluble fibre. They are high in iron and vitamin B, which gives another reason for all vegetarians to have lentils. Lentils are often categorized by their color, which can range from yellow and red to green, brown or black. You can consume lentils in the form of soup, vegetable stews, curries and salads! Contributed by: Ritika Samaddar, Regional Head-Dietetics, Max Healthcare – Delhi.