Vegetarianism – How To Get Enough Nutrition Needed

What is vegetarian?
Vegans avoid eating all animal products, including meat, eggs and milk. They also do not eat animal food such as gelatin and honey. Vegetarians must pay attention to the ingredients noted on food packaging such as:
Carmin / cochineal: A food coloring from crushed beetles.
Shellac: A yeast made from beetles, often found in hard candies and sprinkles.
Casein: A dairy product often found in protein drinks.
Whey: A dairy product that is often used as an additive in many foods.
Vegetarianism (Image source: why do so many people decide to be vegetarian?
For many, vegetarian means more than just simple food choices. It is a way of life

Those who follow a vegetarian diet are often inspired by the desire to improve health, the environment and animals.


Vegetarianism - How To Get Enough Nutrition Needed

Strict vegetarians do not use animal products such as leather, silk or certain types of cosmetics and soaps.
What are the benefits of being a vegetarian?
Vegetarians avoid many of the unhealthy substances that are commonly found in animal products like cholesterol and saturated fat. They also tend to derive many important nutrients from fruits, vegetables and grains. The choice of vegetarian food can reduce the risk of high blood pressure, type 2 diabetes, certain types of cancer and heart disease. People with type 2 diabetes also have insulin responses and improved blood sugar control. Vegetarians have a better body weight, which can improve overall health. A well-planned vegetarian diet makes many people happy with the pursuit of faith and enjoying a healthier, long life

What are the challenges of being a vegetarian?
A healthy vegetarian diet needs a lot of emphasis on eating balance.


Vegetarianism - How To Get Enough Nutrition Needed

Even if you eat fruit and vegetable supplements, you still run the risk of not getting all the vitamins and minerals in animal products. You can avoid nutritional issues and enjoy the health benefits of vegetarianism by carefully planning your diet to include the following nutrients:
Iron plays an important role in the production of red blood cells, helping to transport oxygen to parts of the body. 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 a vegetarian diet, good sources of calcium include soy, almonds or dark leafy greens such as kale, collard greens and spinach.


Vegetarianism - How To Get Enough Nutrition Needed

Fortified soy milk, juice, and calcium supplements are also good sources of calcium.
Protein keeps your skin, bones, muscles, and organs healthy. Amino acids are the basic structural unit of proteins, the body needs them to digest food. Essential amino acids are amino acids that the body cannot synthesize and can only be obtained from food. Vegetarians need to eat a variety of plant proteins every day to get all the essential amino acids. Vegetarian protein choices include nuts, legumes, tofu, soy milk, peanut butter, cereals.
Vitamin D plays an important role in bone health. It helps our body absorb calcium.


Vegetarianism - How To Get Enough Nutrition Needed

The body can produce vitamin D itself when exposed to the sun. Depending on where you live, 10 minutes of summer sun exposure, three to four times a week is enough for your body to produce the necessary amount of vitamin D. However, if you need this supplement, fortified products like soy milk, rice milk and cereals are good sources of vitamin D.
Vitamin B12 helps red blood cell production and prevents anemia. Vegetarians find it harder to get enough vitamin B12 because it is mainly found in fish, shellfish, meat and dairy products. If you are a vegetarian, use whole grains, soy milk and vegetarian products fortified with vitamin B12. Also, consider using vitamin supplements to avoid deficiency.
Zinc is an important nutrient for the immune system.


Vegetarianism - How To Get Enough Nutrition Needed

Zinc can be found in legumes, nuts and soy products.
Omega-3 fatty acids help improve heart health and brain function. Flaxseeds and flaxseed oil are good sources of omega-3 fatty acids. You should also look for omega 3 fortified foods from plant sources. If you use omega 3 supplements, check carefully to make sure the omega 3 is not made from fish oil.
As a vegetarian, you can pursue a life of good health by choosing foods that are balanced..

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