Introduction
Many people may prefer vegetarian eating for religious, environmental, or personal reasons. These diets are often lower in calories, salt, sugar, cholesterol, and saturated and trans fats. Vegetarian eating provides significant health benefits. People who eat a vegetarian diet often have lower rates of:
Obesity.
Diabetes.
Breast and colon cancers.
Cardiovascular and gallbladder diseases.
What are the types of vegetarian eating?
Vegetarian eating includes dietary choices that focus on eating mostly vegetables and fruit, grains, beans, nuts, and seeds. There are several different types of vegetarian eating. Talk with a diet and nutrition specialist (dietitian) about what type of vegetarian diet is best for you.
Lacto-ovo vegetarian
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Other legumes, such as lentils and split peas. Nuts, such as almonds, Brazil nuts, and pecans. Seeds, such as sunflower seeds.
To get the most benefit from plant-based proteins, combine two or more sources of plant protein with whole grains in one dish. Examples include beans and rice, almond butter on bread, or sunflower seeds on noodles.
Vitamin B12
Sources of vitamin B12 include:
Cheese and eggs. Breakfast cereals and other prepared products that have vitamin B12 added (fortified products).
If you eat a vegan diet, ask your health care provider or dietitian about taking a B12 supplement.
Vitamin D
Good sources of vitamin D include:
Egg yolks. Fortified dairy products. Fortified orange juice. Mushrooms. Cereals with added vitamin D.
Other ways to get vitamin D:
Spend 10 minutes each day in the sun. This helps your body make its own vitamin D.
Depending on your age, you may need to take a vitamin D supplement. Talk with your health care provider or dietitian about how much vitamin D you need in a supplement.
Iron
Healthy sources of iron include:
Dark, leafy greens. Nuts. Beans. Grain products that are fortified with iron, such as cereals. Tofu, tempeh, soybeans, and quinoa.
To get the most iron from plant-based
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Flax seeds, canola oil, soybean oil, and tofu. Avocados. Olives and olive oil. Foods with added omega-3 fatty acids, such as eggs, milk, and juices.
Calcium
Good sources of calcium include:
Dairy products. Fortified non-dairy milk. Fortified tofu. Dark, leafy greens, such as kale, bok choy, Chinese cabbage, collard greens and mustard greens. Broccoli. Okra. Fortified breakfast cereals and fruit juices. Figs.
Zinc
Good sources of zinc include:
Pumpkin seeds. Legumes, such as chickpeas, kidney beans, and green peas. Wheat germ, whole grains, and fortified cereals. Mushrooms. Spinach and kale. Milk and dairy foods. Dark chocolate.
Summary
Vegetarian eating is a choice made by people who prefer vegetarian eating for religious, environmental, or personal reasons. These diets can provide significant health benefits.
There are several types of vegetarian diets, but all restrict proteins that come from animals to some degree.
It is important to make sure you get enough nutrients, including protein, vitamin B12, vitamin D, iron, omega-3 fatty acids, calcium, and zinc from your diet.
If you think you are not getting the right nutrients or if you do not eat any animal products, talk with your health care provider or
Food sources that are rich with this vitamin are beef liver,
My diet contained enough iron to meet the recommended value. I had consumed 21mg of iron while the recommendation was to consume a daily amount of 18mg. The foods that contributed the most iron to my diet were chicken, beans, and almonds, and raisins. Foods such as red meat, chicken, and seafood such as clams contains the most iron in the majority of foods one can consume.
No processed, refined, or fortified food-like substances, especially ones that make special health claims, and nothing with high-fructose corn syrup. Eat only whole food such as fruits and vegetables that have been grown organically or animals that have been raised on an organic diet and are free to roam about. Whole foods can be found on the periphery of the grocery store; however, beware of food additives and hormones in meats and dairy products. In fact, he recommends avoiding the grocery store altogether and purchasing food from farmers markets and or small, locally owned farms, or to grow your own vegetables. Of course whole food is harder to find and a lot more expensive.
Can your dog be a vegetarian and stay healthy? If you’re reading this, you’re probably a vegetarian yourself. And if you can stay healthy, it’s natural to wonder whether your dog can be a healthy vegetarian as well. This is especially the case when you have a strong moral dilemma and don’t feel comfortable buying and serving meat for your canine companion.
Veganism, a lifestyle that eliminates the exploitation and cruelty of animals by cutting all animal products out of your diet, is a very controversial topic. Although the diet was named by animal rights advocate Donald Watson in 1944, the idea of veganism or vegetarianism has been around for centuries. The animal products restricted in the vegan diet consist of all meat including seafood, eggs, dairy, beans with animal fats, and honey. Meat, eggs, and dairy are not as good for you as they are marketed as. It is believed that a plant-based diet can lower our risk cancer, heart disease, strokes, and diabetes.
She believes that all humans should adopt a vegan or vegetarian lifestyle. In fact, Frazier states that consuming meat can “lead to spiritual disturbance and physical disease.” However, according to an article, “Side Effects of Switching to a Vegetarian Diet” written by Michael Kerr, informs readers that there are consequences for going vegan or vegetarian (01.14.14). He states that “protein is essential for the growth and maintenance of cells in the human body,” when limiting one 's protein consumption, it can cause one to feel anemic, dizzy and lethargic. Although there are other alternatives to proteins such as peas, rice, and soy products, they do not provide the same natural amino acids and vitamins that meats do.
Vegans exclude meat and dairy products from their foods, which helps lower the amounts of fat, cholesterol, and calories. Foods like grains, vegetables, and fruits offer the body with an abundance of necessary nutrients for the body. The meat and dairy industries are very harmful to animals and kill them, just for people to consume dead animals for dinner. Animal agriculture uses a lot of land to produce meat and dairy, while people could be using that land to produce better foods like fruits, vegetables, and grains. Even though some say vegan foods do not give the body enough nutrients like protein, legumes have tons of proteins in them as well as fruits and vegetables, which most people do not know.
7 Common Myths About Vegan Diet Overview The vegan diet is an Indian style of feeding known to reduce excess fat very easy and fast. It is inclusive of the vegetables and no animal product to enhance reduction of cholesterol. This diet can make you lose as much fat as you wish only if you have to take it as prescribed. You have to sacrifice all the junk you love and the amounts of alcohol you take in a day.
Vegetables that are dark green, starchy vegetables red and orange vegetables. Fruits that are fresh canned, frozen and in dried forms are in the fruit groups. Foods in the dairy group made from milk contains calcium which keep our bones healthy, the best choice should be fat-free or low-fat. Such as yogurt, natural cheese, and milk. (U.S department of Agriculture,
Anemia is a blood disorder that results in fatigue, weakness, and shortness of breath due to less production of red blood cells in the body. Limited red blood cells means the delivery of oxygen around the body is less efficient, taking more time to reach the body cells for respiration thus causing these symptoms. Moreover, iron is also needed as part of the blood energy metabolism and this type of iron is only found in meat, fish and poultry. Even though carbohydrates are a great source of energy, proteins provided by meats also act as a backup energy source. (Sheehan, 2013)
Any diet that brings permanent damage to vital parts of the body should not be considered as a healthy diet. Also, meat contains vitamin B12, therefore meat incorporated diets possess a lower possibility of serious health issues from lacking vitamin B12. In addition to vitamin B12 deficiencies, vegetarianism does not supply as much iron as a generic diet would. According to the Office of Dietary Supplements at the National Institutes of Health, “The body absorbs 15% to 35% of the heme iron in meat, but only
Being a vegetarian means that you have to exclude all foods that contain any sort of meat in it including all dairy products if you are a strict vegetarian or a vegan. Some people choose to become a vegetarian as it can help with weight loss due to the decreased calorie intake and the fact that plant proteins,fruits and vegetables have less calories in them and are high in minerals and vitamins. Ofcourse there are multiple reasons why people choose to become vegetarians but weight loss,saving the planet and saving the animals are common reasons why vegetarianism is growing. It is proven that being a vegetarian decreases the chance of getting diseases or illnesses such as cancer, heart disease and diabetes due to a healthier diet.
Starting off small and becoming vegetarian is an amazing start. Vegetarians, are a less radical version of vegans. While they eliminate meat products, like chicken or meat, they still consume dairy products like, milk or cheese. The point is, it can be done. Veganism is the key to a healthier
There is a direct correlation between the iron absorption from meals and vitamin C (ascorbic
Keep Your Knees Healthy and Strong with the Help of the Following Ten Tips The largest joints in the human body are the knees. The knees provide the legs with stability, flexibility and support that it needs for turning around easily, walking, crouching, standing, jumping and running. This is why it is extremely important to keep your largest joints healthy and strong. With age, knees become weaker, so knee issues are usually a problem of older people. However, people of any age can experience knee problems.