Vegetarian Diet – Essential Nutrients

What does it mean to be a vegetarian?
Vegetarian diets limit or eliminate the consumption of animal meat or animal products. There are many different types of vegetarian diets. The choice of diet depends on the individual and based on each person's beliefs and health needs. Let's consider the following vegetarian subgroups:
Flexitarians - Partial vegetarian: Still eating meat, poultry, fish and animal products in small quantities. However, if your concern is purely for your health, a partial vegetarian diet can help you reduce your cholesterol and saturated fat intake and increase the amount of grains, fruits and vegetables you eat

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Lacto-vegetarians - Vegetarian with milk: Do not eat meat, poultry, fish or eggs but still eat dairy products like milk and yogurt.
Ovo-vegetarians - Vegetarian with eggs: Do not eat meat, poultry, fish and dairy products but still eat eggs
Lacto-ovo-vegetarians - Vegetarian with milk and eggs: Do not eat meat, poultry and fish but still eat milk and eggs.




Vegans - Vegans: Avoid all animal products, including not only meat, poultry, fish, eggs and milk, but also by-products such as galetin and honey.
Vegetarian diets - How to get enough nutrients (Image source: why do so many people choose to be vegetarian?
The decision to eat a vegetarian diet is a big one because for most people it means changing your life-long eating habits. Some people choose to be vegetarian for health reasons, such as restricting cholesterol and saturated fat to reduce the risk of heart disease. Others are motivated by religious beliefs that prohibit eating certain foods. Some people choose to be vegetarian because of their ethical concerns about harming and using animals, or about how the food industry impacts the environment.
Whatever the reason, they all take time to learn new habits and replace old food choices with new vegetarian choices.
What are the benefits of being a vegetarian?
Although being a vegetarian is a great challenge, the vegetarian diet brings benefits worth the effort they put into it A meat-free diet leads to a healthy weight and reduces the risk of high blood pressure, type 2 diabetes, certain cancers and heart disease.



People with type 2 diabetes also have insulin responses and improved blood sugar control.
What restrictions can being a vegetarian?
A vegetarian diet is not just saying no to chicken and burgers. Like non-vegetarians, vegetarians must be careful to choose nutritious and balanced foods.
Although fruits and vegetables are an excellent source of many nutrients, not all are the same. Some common vitamins in animal products are hard to get from other foods. To avoid nutritional deficiencies and enjoy a healthy lifestyle, you need to plan your eating plan carefully. Make sure you have the following nutrients:
Iron plays an important role in the production of red blood cells, helping the heart to transport oxygen to body parts. Sources of iron from non-animal foods include legumes, broccoli, raisins, wheat and tofu.



Also, use iron-fortified cereals. Because plant iron is not absorbed as easily as meat iron, it should be combined with the rich vitamin C from foods to help your body absorb iron better. Good sources of vitamin C include oranges, guavas, strawberries, broccoli and cauliflower.
Calcium helps keep bones strong and helps prevent osteoporosis. For many, dairy products like milk and yogurt are the main sources of calcium. For a vegetarian diet, good sources of calcium include soy, almonds or dark leafy greens such as kale, collard greens and spinach. Fortified soy milk, juice, and calcium supplements are also good sources of calcium.
Protein is an important factor in almost every part of the body - from muscles to skin.



Eggs are an excellent source of protein for vegetarians. Vegetarian sources of protein include nuts, tofu, soy milk, peanut butter, cereals, legumes and nuts. Vegetarians need to ensure a complete diet "complete protein". Proteins are made up of small parts called amino acids (which help with metabolism). A complete protein is a protein that contains all the amino acids your body needs. You can get complete protein by eating a combination of certain vegetables, like rice and beans or corn and beans.
Vitamin D, like calcium, plays an important role in bone health. The main source of vitamin D is dairy products.



In addition, fortified soy milk with vitamin D, rice milk and cereals are also good sources of vitamin D. Because the body can produce vitamin D from sunlight itself, daily exposure to sunlight also raises the concentration of this nutrient.
Vitamin B12 helps red blood cell production and prevents anemia. Eater.

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