Vegetarian Diet

Vegetarian Diet- Long Term Effects on Health

A vegetarian diet is derived from plants, with or without eggs or dairy. Vegetarianism is the practice of abstaining from the consumption of meat – red meatpoultryseafood and the flesh of any other animal. It may also include abstention from by-products of animal slaughter, such as animal-derived rennet and gelatin.                                                                                            

Reasons for choosing the vegetarian lifestyle                                        

  • Religion
  • Against animal cruelty in the food industry
  • Preference

 

Four main groups of vegetarians

  • Vegans
  • Lacto vegetarians
  • Lacto-ovo vegetarians
  • Semi-vegetarians

 

 

 

 

Long-Term Health Benefits

  • Well planned, nutritious, can be very beneficial in long-term, and short-term, health.
  • Vegetarian diets can prevent some negative health risks.
  • Lower body weight level as vegetarians are not consuming animal fats
  • Reduced risk of cardiovascular disease and lower total mortality.
  • Risks for hypertension, coronary artery disease, type 2 diabetes, and gallstones are lower.
  • Risk of coronary artery disease reduced.
  • Certain cancers are less likely to develop.
  • Risk of hypertension is reduced.

                                                                                 

 

Long-Term Health Risks

  • Insufficient amounts of nutrients being consumed
  • Low protein consumption
    • Loss of hair and muscle mass
    • Low levels of vitamins and minerals
    • Risks of nerve deterioration and osteoporosis
    • The high dietary fiber content of foods such as soy protein, bran, and fiber that vegetarians are consuming.
    • Increases the risk of iron-deficiency anemia

 

 

                                              

 

 

 

 

 

Nutritional Shortfalls and Recommendations

 

Vitamin B12 Nutritional Shortfalls and Recommendations

Nutritional Shortfalls and Recommendations

 

It is important for metabolism, maintenance of the central nervous system and the formation of red blood cells. 

Symptoms -anaemia, weakness, poor balance and tingling in the arms and legs.

Tip- Vegetarian sources of B12 include fortified grains and nutritional yeast     

 

Iron Deficiency

The readily absorbed iron is available in red meats, poultry and fish. Deficiency causes anaemia.

Symptoms- exhaustion, slow cognitive development, chills increased susceptibility to infection.

Tip- Type of iron found in beans, lentils, enriched grains, spinach, raisins and tofu is adequate for normal nutritional needs. The type of iron vegetarians consume is more difficult to absorb. Iron absorption is increased by taking vitamin C or consuming citrus with plant-based iron sources.

 

 

Zinc

It helps to smell and taste, increase the immune system, wound healing and metabolism of carbohydrates.

Symptoms- deficiency result in poor appetite, frequent infections, hair loss

 Tip- Consuming legumes, peanuts and peanut butter

Osteoporosis                                                  

A vegetarian diet might increase your risk for osteoporosis or low bone density and bone fractures due to lower levels of calcium and vitamin D.

Symptoms: Low calcium and vitamin D levels in vegan diets may lead to rickets in children, a condition characterized by soft and deformed bones and dental problems.

Tip- Intake of high-calcium foods, such as for cereals, breads and juices that have added calcium, fortified tofu, broccoli. Oranges are also a good source of calcium, and many commercial soy milks, cereals and pasta are fortified with calcium.

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