Here are five essential food ingre-dients that a vegetarian must haveIt can be difficult sometimes for a vegetarian to get the complete dose of essential nutrients which are required for a healthy body. Here is a list of five ingredients that a vegetarian should have daily for a healthy body -Nuts: Nuts such as almonds, rai-sins, pistachios, walnuts and pe-cans are full of proteins. Seeds like flaxseeds too are important as they contain unsaturated fats. A handful of nuts and seeds daily will assure that your body gets a dose of fibers, vitamins, proteins and iron.Eggs and dairy products: Eggs and dairy products provide a healthy dose of proteins, which is other-wise difficult in a meatless diet. Milk and milk products also pro-vide calcium and vitamin D.Lentils: Legumes, including beans and lentils, are a very important part of a vegetarian’s diet. They are the best source of proteins and also offer essential fibers, vita-mins and minerals.Grains: Whole grains are a good source of carbohydrates for veg-etarians. They also provide min-erals like zinc, copper and iron. So stock up on oats, whole wheat breads and pasta, brown rice and quinoa.Fruits and vegetables: This is of course, the most important staple in a vegetarian’s diet. Fruits and vegetables are abundant with vita-mins, minerals and antioxidants.