Vegetarian Diet, Nutrient Deficiencies and Vitamin Needs!
Nutrient Deficiencies For Vegetarian And Vegan:
With the rising number of health issues and ailments liked to the consumption of fats and cholesterol found in animal meat, it is no wonder why vegetarians are rapidly growing in number, in the United States alone. deficiencies
Nowadays, it is estimated that one in every four people can be considered a vegetarian. Some of these people religiously follow disciplined vegetarian diets. You might also be amazed that there are specialty restaurants that are specifically established to cater to vegetarians. Chefs also are constantly innovating and developing dishes that would help vegetarians enjoy eating.
But do these vegetarians know more about the possible vitamin deficiencies they may contract because of their exclusivity to vegetables?
For Vegetarian Families Protein,
Calcium, Iron, and Zinc are more than just what is for dinner: they are essential nutrients that need to build strong and healthy bodies. But how can vegetarians get enough of these vitamins and minerals? For those who are themselves starting out on the vegetarian journey, or who are wondering where, to begin with, their would-be vegetarian diet, here are a few things to consider.
Types of Vegetarians:
Many people think of vegetarians as one homogeneous group that just doesn’t eat meat. But nothing could be further from the truth. There are different categories of vegetarians as diverse as the reasons for going vegetarian in the first place. vegetarian diet
1. Vegetarians:
A vegetarian is generally defined as someone who doesn’t eat meat. But someone who is a vegetarian could conceivably eat dairy products such as milk, eggs, and cheese.
- Lacto ovo vegetarian doesn’t eat meat, fish or poultry, but does consume eggs, milk or cheese.
- Lacto vegetarian consumes milk and cheese products but doesn’t consume eggs.
2. Vegans:
- A vegan is someone who doesn’t consume any animal product or by-product, including dairy food.
- They eat only vegetables, fruits, nuts, grains, and legumes.
- They also don‟t use animal products, such as leather.
- Vegans also don’t use white sugar because it’s often processed with a substance derived from animal bones that whitens the sugar.
3. Fruitarians:
For example, eat only fruit. Their rationale is that fruits, including fruits such as tomatoes, are self- perpetuating and don‟t need to be planted to create the food source. They consider it a way of eating that‟s most in balance and harmony with the earth, the most natural.
All of The Above,
will eat cooked vegetables, fruits, and legumes. There is also a growing movement towards eating only raw or living foods. This based on the assumption that cooking food processes most of the nutrients out of it, and to get all the nutritional value, vitamins and amino acids from food, it’s best consumed raw, or juiced. If cooked at all, it should only be cooked to slightly over 100 degrees, so the nutrients are still retained.
The more restrictive you become with your diet, however, the more educated you need to become to be sure you‟re getting all the necessary proteins and vitamins that you need to maintain good health, especially muscle and heart health. vegetarian diet.
Advantages of Being Vegetarian:
The Advantages of Vegetarianism are many. Vegetarianism is healthy not only for its physical benefits but for its moral, humanitarian and psychological benefits as well. But the physical benefits of vegetarianism are huge too,
general well being and good health, prevention, and cure of many diseases, weight loss and relief from anxiety and stress, Improved Digestion, Kidney, Osteoporosis, Detoxification, High blood pressure, Type 2 diabetes, Obesity, Gout, are some of these.
Disadvantages of Being Vegetarian:
There are some disadvantages of vegetarianism. A study conducted on a 33 vegan patient brings to light the disadvantages of vegetarianism. The patient had been a vegan since he was 20. He had no history of alcohol or drugs. However, due to some nutritional deficiencies, the patient had suffered from severe neuropathy of his eyes.
He had vitamin and mineral deficiencies which caused poor eyesight. Thus vegetarianism has its disadvantages but these may be avoided by being careful enough and including all the essential nutrients in one’s diet.
The Major Risks of Adopting a Vegetarian Diet:
- Low Levels of Omega-3 Fatty Acids: Omega-3 fatty acids are called essential because the body does not make them. the best source of this fatty acid is fish.
- Vitamin, Mineral, or Protein Deficiency: The most common deficiencies are vitamin D, B12, calcium, and protein.
- Low Cholesterol Levels: the body must have cholesterol to work properly.
Weight Gain from Carbs: Too many vegetarians fill up on refined carbohydrates, such as bread, doughnuts, or cake. This can result in weight gain. - Increased Risk of Colon Cancer: The reason for this is not fully understood, but vegetarians have a 39 percent greater chance of developing colon cancer than meat eaters.xxx
Nutrient Deficiencies and Vitamin Needs For Vegetarian:
A vegan diet eliminates food sources of vitamin B12, which is found almost exclusively in animal products, including milk, eggs, and cheese. A vegan diet also eliminates milk products, which are good sources of calcium.
To ensure that “well-planned” diet, vegans must find alternative sources for B12 and calcium, as well as vitamin D, protein, iron, zinc, and occasionally riboflavin.
1. Protein:
There are several nutrient groups that take some effort on the part of vegetarians to be met, and protein is one of the biggies. For those who eliminate only meat products but continue to eat eggs and dairy products, their protein requirements can be easily met this way. The amount of protein we need is not overwhelming, particularly if we’re eating dairy products and eggs.
However,
for those who cut out all animal products, the challenge becomes more difficult. You can’t fully live on peanut butter and say you’re a vegetarian. We need a variety and we need to be open to high-quality protein options. Good sources of protein for vegetarians include nuts and seeds, legumes like beans and lentils, soy products, cereals, eggs, and dairy products.
2. Omega-3 fatty acids:
- The omega 3 fatty acids (DHA, EPA, and ALA) are important for cardiovascular health and brain function.
- DHA and EPA are found in fish, eggs, and algae.
- Vegans can get these essential fatty acids through a diet rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
- ALA is found in flaxseed, chia seed, walnuts, canola oil, soy.
- DHA from microalgae can be found in supplements and fortified foods.
3. Calcium:
Dairy products are obviously a well-known source of calcium, but for those not consuming dairy, soy products also offer calcium. Although, because calcium is added to soy milk (and sinks to the bottom of the container), it needs to be shaken every time you drink it. It also needs to be fortified with Vitamin D.
4. Vitamin D:
Vitamin D helps our bodies absorb calcium and is synthesized by exposing skin to sunlight. But vitamin D deficiency can occur, especially if you don’t spend a lot of time outside. Vitamin D is not found in most commonly eaten plant foods; the best dietary sources are fortified dairy products.
Vegans also can get vitamin D from fortified foods, including vitamin D-fortified soy milk, rice milk, almond milk, orange juice, and some cereals. Vitamin D2 supplements are plant-derived, whereas most vitamin D3 is derived from animal products.
5. Iron:
Iron deficiency is quite common especially among children in general, and vegetarians must take special care to ensure adequate iron intake since iron from vegetable sources tends not to be absorbed by the body as well as iron from animal sources. Get the whole and enriched grains in, and iron-fortified cereals, dark green leafy vegetables, and dried fruits.
6. Vitamin B-12:
Vitamin B-12 is found naturally only in animal products. For vegetarians, Vitamin B-12 can be added to the diet through fortified soy or various nut milk, as well as nutritional yeasts and fortified breakfast cereals.
7. Zinc:
Zinc is present in a wide variety of foods, particularly in association with protein-rich foods. A vegetarian diet often contains less zinc than a meat-based diet, and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. Good sources for vegetarians include dairy products, legumes such as beans and lentils, yeast, nuts, seeds, and wholegrain cereals. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc.
Conclusion:
Becoming a vegetarian and living the vegetarian lifestyle is a decision you should not take lightly. It can affect every aspect of your life. If you consider how much food is a part of your everyday living, you can see the enormous impact it can have on your life. But the benefits of vegetarianism are great. The decision to life the vegetarian lifestyle and adopt a healthy vegetarian diet is up to you. deficiencies
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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