Vegetarianism: A Healthy Choice and its Benefits

Vegetarian diet 

It is time for vegetarian to have fun food. Vegetarian diet is opted for the betterment of health and environment. Vegetarian diet does not contain any type of animal meat and sea food. There is one more form of vegetarian diet which promotes veganism. Vegetarian diet offers crucial vitamins and minerals which are important for our well-being.

Vegetarian diets types

Basically, vegetarian diet consists of food which we get from plants. However, some people as per their health conditions and family environment shape their diet.

• Vegan- These people strictly refrain themselves from consuming any type of animal derivative product like eggs, dairy, meat and seafood are called vegans. There are numerous people who in this type of vegetarian diet who are lactose intolerant.
• Ovo-vegetarian – People who eat eggs but avoid any other dairy products like milk, curd, etc. Are Ovo vegetarian.
• Lacto-vegetarian- People who include diary in their diet are lacto vegetarian.
• Lacto-ovo-vegetarian- People who can consume eggs and dairy products but refrain themselves from meat and seafood are called lacto-ovo-vegetarian.

Vegetarian diet benefits

Vegetarian diets are better to adopt because it decreases the intake of saturated fats and animal protein where as it increases the intake of complex carbs, dietary fiber and other phytochemical. There are numerous cases in which it is proven that vegetarian diet is beneficial in prevention of certain diseases.

• Prevents the risk of heart disease -vegetarian diet reduces the risk of heart problems, strokes and certain type of cancer as it helps in lowering blood pressure and cholesterol levels which are the prominent reasons of heart attack.
•  Regulates blood sugar levels -it minimizes the risk of obesity and type 2 diabetes too because vegetarian diet is lower in saturated fats and cholesterol resulting in good health.
• Balances body weight-vegetarian diet helps in weight management because vegetarian diet contains lower calories than non- vegetarian diet.
• Improves digestion -vegetarian diets are easier to digest than non-vegetarian diets because plant-based diet is rich in dietary fiber which boosts the digestive health, regulates bowel function and prevent constipation.
• Adoption of vegetarian diet can also be helpful in environment sustainability by reducing greenhouse gas emissions, conservation of natural resources and protection of biodiversity because vegetarian diet has minimum negative impact on environment than non-vegetarian diet. 

Vegetarian diet following people majorly tend to have deficiency in protein, calcium, iron and vitamin b12 which are essentials to the body. Vegetarian food has a wide variety of food items.

Symptoms of protein deficit of vegetarian diet in human.

Protein is the building block of human body. Each and every cell of human body need protein to function. It is an essential macro-nutrient which helps in development of the body by maintaining the tissues.

• It weakens metabolism
• It can cause weakening of body muscles
• You can face issues in gaining and losing weight
• It slows down the process of healing of wounds and injuries
• It can lead to diabetes because high carbs intake and low protein consumption will increase the blood sugar level hence causing diabetes.
• It negatively impacts the immune system
• It makes your nails brittle and damages your hair.
• It creates hormonal imbalance as protein is a macronutrient of human. Its deficiency makes several glands sluggish.

Vegetarian protein sources

• Quinoa
• Tempeh
• Nuts
• Seeds
• Cottage cheese
• Peanuts
• Beans
• Pulses
• Oats

Dairy products if you don’t have any issue with dairy products.

Symptoms of vitamin b12 deficit in vegetarian diet

Vitamin b12 also known as cyanocobalamin is a part of vitamin b family. It is a water-soluble vitamin. It is primarily found in eggs, meat and dairy products.

Its deficiencies lead to-

• Affects adrenalin functions
• Affects nervous system
• Creates issues in metabolic process
• Adverse the process of DNA synthesis
• Atrophic gastritis- in this situation stomach lining gets thinned.
• Pernicious anemia-it creates trouble for your body to absorb vitamin b12
• Crohn’s disease, celiac disease- these are the conditions which affects small intestine.

Average daily amount of vitamin b12 in mcg varies from 0.4 mcg to 2.8 mcg as per the age of the individual

• Pale or yellow skin through anemia
• Headache
• Depressive symptoms including psychosis and mood disorders
• Gastrointestinal issues
• Pain and inflammation of the mouth and tongue

There are four stages of b12 deficiency include:

Stage 1: decreased levels of vitamin b12 in your blood

Stage 2: low level of vitamin b12 in your cells along with metabolic abnormalities

Stage 3: neurological and psychological symptoms

Stage 4: macrocytic anemia

Vegetarian vitamin b12 sources in vegetarian diet

• Yoghurt
• Low fat milk
• Fortified plant-based milk
• Cheese
• Fortified cereals
• Nutritional yeast
• Seaweed and mushrooms
• Citrus fruits like orange, kiwis, strawberries and tomatoes.

Symptoms of calcium deficiency in vegetarian diet

This deficiency is also called hypocalcemia in vegetarian diet. A person is said to be calcium deficit when his blood calcium concentration is below than 8.8 milligram per deciliter.

• It causes muscle problems
• It leads to nerve problems
• Calcium deficit leads to teeth degradation
• It weakens the bones leads to osteoporosis
• It is maximum low in women
• Fatigue
• Long term deficiency can cause cataract
• PMS (premenstrual syndrome)
• Calcium deficit leads to chronic joints pain and several disabilities.

Calcium rich foods vegetarian

• Dairy products like milk, cheese and yoghurt
• Tofu which is made by soy milk
• Beans
• Green leafy vegetable like spinach and broccoli
• Nuts and seeds like almonds, sunflower seeds, pumpkin seeds, chia seeds, figs, flax seeds and many more
• Fortified cereals
• Calcium rich fruits like figs, dried apricots, oranges, dates, and prunes.
• You can also include calcium supplements but be aware of its dosage. High dosage of calcium leads to hypercalcemia which creates impact on heart and kidney.

Symptoms of iron deficit anemia in vegetarian diet

People needs 7 to 8 mg of iron per day

It does not have any major concerns but some people can face issues like

• Fatigue
• Weakness and pale skin
• Headache
• Pain in chest
• Inflammation of tongue
• Cravings of junk food
• Disturbed appetite

Iron rich foods vegetarian

• Tofu (made from soy milk)
• Legumes and beans
• Iron fortified breakfast cereals
• Dried fruits like apricots, figs, almonds, etc.
• Seeds like sesame seeds and sunflower seeds
• Green leafy vegetable like broccoli and spinach

Opting vegetarian diet doesn’t mean that you will compromise with your body and its daily nutrition intake. A balanced vegetarian diet plate should contain the following:

1. A good proportion of protein like pulses, soyabean or yoghurt to meet your protein intake.
2. An appropriate portion of vegetables which will provide you necessary vitamins and minerals.
3. Whole grains (whole wheat, quinoa, etc.) Which provide fiber and carbs to your body.
4. You should cook your food in olive oil, ground nut oil or avocado oil which will nourish you with good fats.
5. Includes anti-oxidants rich fruits in your diet to keep yourself fit.

Conclusion

Opting vegetarian diet can give benefits as per the social, ethical and environmental consideration. By adopting vegetarian diet, it reduces the animal sufferings, promotes conservation of resources and promotes sustainability. Vegetarian diet can fulfil all your daily nutritional needs if taken properly and well planned. There are macro nutrients like carbohydrates, proteins, etc. which are needed in high amounts and micro nutrients like vitamins and minerals which we need in small amounts are essential for the human body. There are many sources in vegetarian diet which have the capacity to fulfil the individual daily requirements of nutrition. You should be pretty mindful as per your diet chart. It is difficult but really beneficial for the environment socially, culturally and ethically.

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