Category Archives: Vegetarial Diet Health

Healthy Snack Bars- Til ki Gajak

Til ki Gajak       


 Apart from a distinct and pleasant taste, til and gur are high on nutritional values as well.


  • Half a cup of sesame seeds contains appox. 3 times more calcium than equivalent quantity of whole milk.
  • Til is one of the richest sources of iron in Indian vegetarian cooking.
  • Also contain dietary copper, magnesium, manganese, phosphorus, zinc, vitamin B1, vitamin, E, protein, and fiber.
  • Til contain sesamin and sesamolin- lower and prevent high blood pressure.
  • Helps in protecting the liver against oxidative damage.
  • Gur or jaggery contains 10 times more iron as compared to spinach.
  • Healthier than refined sugar as it contains several vitamins and minerals
  • Helps to cure cough, migraine, cold, asthma, fatigue and indigestion.

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.




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


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.