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Vegetarianism is a common dietary habit that requires partially or
completely eliminating animal products. Religion, animal welfare and
personal beliefs are some reasons why people may choose to follow a
plant-based diet. When properly planned and followed, some vegetarian
diets have been shown to help reduce cholesterol, body weight,
hypertension, constipation, as well as decrease the risk of developing
heart disease, diabetes, colon cancer and gallbladder disorders.
However, the term vegetarian is sometimes confusing, loosely used and
left for individual interpretation.
It's also important to note that when individuals follow plant-based
diets that are extremely restrictive and not well rounded, this can lead
to nutritional deficiencies. Knowing the different vegetarian diets and
the possible nutrient deficiencies can help people make smart choices
related to following a plant-based diet.
The following are common definitions used to qualify vegetarian dietary
habits:
- Vegan - only plant products
- Lacto vegetarian - plant products, milk and milk products
- Ovolactovegetarian - plant products, eggs, milk and milk products
- Pescovegetarian - plant products and fish
- Pollovegetarian - plant products and chicken
Protein, vitamin B12, vitamin D, iron, zinc and calcium are nutrients
that vegetarians must closely monitor to ensure suitable intakes.
Protein found in animal products such as milk, eggs and meat is
complete, meaning the protein has all the amino acids necessary to carry
out bodily functions such as proper blood cell development, muscle
maintenance and skin regeneration.
The proteins found in plant products are missing one or more amino
acids, and this makes the protein incomplete. Combining a plant food
that has the amino acid that another plant food is missing makes a
complete protein. For example, beans and rice, tortilla with beans,
tofu and rice are examples of combination complete proteins.
Vitamin B12, which is needed by the body to promote a healthy nervous
system and fat metabolism, is found in animal products. Vitamin D, also
found in animal products like eggs, some fish, and fortified dairy
products, is important for the absorption of calcium and phosphorus in
the bones. Vegetarians can get vitamins B12 and D from fortified
breakfast cereals and breads. Vitamin D also comes from sunshine.
Iron, a mineral found in both animal and plant products, is needed to
carry oxygen throughout the blood. It's better absorbed by the body
when it comes from animal products, however adding vitamin C by drinking
orange juice or eating a baked potato with the skin when eating the
plant food high in iron will increase the iron absorption in the body.
Another mineral found in both plant and animal products, but also more
easily absorbed from animal products, is zinc. The body needs zinc to
utilize carbohydrates, proteins and fats for energy and normal growth.
Calcium is a concern only for vegetarians who do not incorporate any
dairy products into their diet. Dry beans, tofu processed with calcium
sulfate, calcium-fortified orange juice, and dark green leafy vegetables
like kale, collard greens, mustard greens, turnip greens and broccoli
are all plant-based sources of calcium.
For the most part, properly planned vegetarian diets have been shown to
provide great health benefits. However, great care must be exercised
when following a vegetarian diet to ensure that all nutrients are
provided in the right amounts, especially for pregnant and lactating
women, infants, and children. Vegetarians who incorporate eggs, dairy
products and fish into their diets will have fewer concerns with
deficiencies than vegetarians who only consume plant products. Also,
just because someone follows a vegetarian diet does not mean that person
has a healthy diet. Vegetarians should monitor their intake of eggs,
dairy products, sugar, fried foods and calories so that they do not load
up on cholesterol, sugar, and high calorie, low nutrient foods. Careful
diet planning and preparation, along with good physical activity, will
help those who choose to follow vegetarian diets enjoy food health.
For more information about vegetarian diets click here to visit the Food and
Nutrition Information Center Web Site, Vegetarian Resource Group, or American Dietetic Association.
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