Vegetarianism is the voluntary abstinence from eating meat. Vegetarians refrain from eating meat for various reason including religion, health and ethical ones. Lacto-ovo vegetarians supplement their diet with dairy (lactose) and eggs (ovo).
Vegans don’t eat any derived animal products at all.
Vegetarianism is recommended as a dietary therapy for a variety of conditions, including heart disease, high cholesterol, type 2 diabetes and stroke.
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Vegetarianism is a major dietary therapy in the alternative treatment of cancer. Other conditions treated with a dietary therapy of vegetarianism include obesity, osteoporosis, allergies, asthma, environmental illness, hypertension, gout, gallstones, kidney stones, ulcers, colitis, anxiety and depression etc. Vegetarians report high energy levels, better digestion, and mental clarity. Vegetarianism is an economical and easy implemented preventative practice as well.
Some people, especially for those with severe chronic conditions such as heart diseases and cancer, are advised by a health doctor to become vegetarian suddenly. For most people, doctors suggested that a vegetarian diet adopted gradually, to allow people bodies and lifestyle time to adjust to new eating habits and food intake.
Some doctors have designed a transition diet to help people to become vegetarian in this stage. Many American eat meat products at nearly in every meal, and the first stage of a transition diet is to substitute just a few meals a weak with wholly vegetarian food. The particular meat products are slowly reduced and then eliminated such as poultry and fish etc.
An individual could be willing to experience with transition diets and should have patience when learning how to combine vegetarianism with social activities such as dining out.
In their diet, vegetarians should be mindful of having full proteins. All the essential amino acids are found in a complete protein, which are the building blocks for a protein that is essential to the diet because they can not be produced by the body. Meat and dairy products generally contain complete proteins, but most vegetarian good such as grains and legumes contain incomplete proteins, lacking one or more of the essential amino acids. However, vegetarians can easily overcome this by combining particular food in order to complete body proteins. For instance, beans are rich in amino acids lysine but low in tryptophan and methionine, but rice is low in lysine and high tryptophan and methionine. Thus combining rice and beans make a complete protein. In general, combining legumes such as soy, beans and peas with grains like rice, wheat or oats form complete proteins. Eating dairy products or nuts with grains also make protein complete. Oatmeal with milk on it is full, as is peanut butter on the whole white bread. Proteins not necessarily need to be combined in the same meal, but generally within four hours.
Getting enough vitamin B12 may be an issue of some vegetarians, particularly vegans because meat and dairy product are the main sources. It is advised to use vitamin supplements that contain vitamin B12.
Calcium can be obtained by enriched tofu, seeds, nuts, legumes, dairy products, dark green vegetables including spinach and collard greens
Iron is found in raisins, legumes, tofu, whole grain, potatoes and dark green leafy vegetables. Iron is absorbed more efficiently by the body when iron-containing foods are eaten with foods containing vitamin C such as fruits, tomatoes and green vegetables.
In almonds, pumpkin seeds, legumes, whole grains and tofu, zinc is plentiful. For vegetarians who do not consume fish, it might be a challenge to get enough omega-3 essential fatty acids and to accept supplements such as flaxseed oil as well as consuming walnuts and canola oil.
Vegetarians don’t necessarily have a healthy diet. Some studies show that some vegetarians consume a large amount of cholesterol and saturated fats. Dairy products and eggs contain cholesterol and saturated fats, while nuts, oils and avocados are a vegetable source of saturated fat. To reap the full benefit of a vegetarian diet, vegetarians should be conscious of cholesterol and saturated fats intake.
Vegetarians may also consider buying organic food, which is grown without the use of synthetic chemicals as other health precaution.
Pros of Vegetarianism
Improves Colon Health
Fibres present in the plant-based vegetarian diet helps to maintain healthy colon by improving good bacteria within that is because what helps feed those good bacteria is fibre. If followed by water intake, it also helps to cleanse the colon. Because water It will act like a sweeper with a chimney and eliminate any excess waste. With a vegetarian diet rich in fibre, the risk of colon cancer and constipation decreases.
Improves the Heart Rate
A vegetarian diet, which helps prevent heart disease, can help lower cholesterol and blood pressure. A vegetarian diet can help to achieve these benefits as long it includes food sources with potassium and dietary fibre, such as vegetables, fruits, legumes and whole grains.
Reduce the risk of Kidney Stones
A diet rich in animal proteins results in the excretion of calcium, oxalate and uric acid by the body. These are essential components of stones in the kidney. Kidney stones are at risk from a diet rich in animal protein.
Digestive health can improve with a vegetarian diet, with a key being a well-planned one, of course. When you eat food rich in fibre, you feel and fuller and avoid both constipation and diarrhoea. In other words, being a vegetarian helps keep food and waste moving smoothly through your system.
Cons of Vegetarianism
Might Lack Some Nutrition
Some vegetarian diet might be missing some of the nutrients like Omega-3 fatty acids, Vitamin B12, Vitamin D. If meals are not planned properly meeting protein needs gets hard too. You have to make an extra effort to ensure that your diet contains all the vitamins and minerals needed for good health.
Fewer Food Choices
At first, a vegetarian diet could seem to be restricting. In addition, dining out as a vegetarian can be a real challenge often. Many restaurant menus are all about meat, and it is possible to restrict vegetarian choices.
Not Always a Healthy Food
Consuming a well-balanced vegetarian can provide health benefits, but there is an increasing number of heavily processed vegetarian food these days. These food contain more fats and sugar and calories that are bad for health.
The above-mentioned information will give you an idea about the pros and cons of vegetarianism. It will also provide you with information about the diet that vegetarian intake in their meal.