Proper Vegetarian Nutrition

So, what is vegetarian nutrition? The term vegetarian nutrition basically defines the benefits of vegetarian diets and the health-related challenges of the same. A study of vegetarian nutrition is important before one starts on a vegetarian diet because it has both merits and demerits.   

Benefits of Vegetarian Nutrition  

It is a fact that vegetarians are healthier than those who eat meat and they live longer. They are at a lower risk of obesity, type two diabetes, cardiovascular diseases, hypertension and osteoporosis among other diseases. They are also at a lower risk of getting cancer. One reason for these health benefits is that vegetarians have lower cholesterol levels and saturated fats, these are mostly found in meat and they are the major cause of cardiovascular diseases. Fruits and veggies have polyphenolic antioxidants such as folic acid, potassium, flavonoids, dietary fiber and phytosterols which make the heart stronger and healthier. These antioxidants prevent formation of blood clots by inhibiting the oxidation of cholesterol. The risk of high blood pressure is reduced by proper vegetarian nutrition because the diet has little or no salt. There is also less obstruction of the blood vessels because vegetarians have lower levels of cholesterol. The diabetes in vegetarians is effectively controlled just by the diet and without the need for medication. Vegetarian nutrition has a high concentration of fiber, low concentration of saturated fats and other foods that control diabetes such as complex carbohydrates. Vegetarian nutrition helps the body to avoid cancer. This is very important because cancer has no cure.  

Vegetarian nutrition has cancer-protective phytochemicals such as carotenoids, flavonoids and sulfide compounds. Vegetarians have lower levels of toxins in their bodies. This is advantageous because toxins are the number one cause of disease in the human body and they also cause allergies, flu and skin diseases. Vegetarian nutrition is usually free from chemicals such as those found in pesticides and so the toxin levels are low. Vegetarian diet is easier to digest compared to meat and fish. Meat and fish takes time and energy to digest and this usually leads to the weakening of the digestive systems and leads to problems such as constipation and intestinal or stomach cancer. Vegetarians are less likely to choke from food because their diet is not as ‘heavy’ as non-vegetarian foods. Most cases of choking are by those eating fish and bones, followed by sweets.  

Although vegetarian nutrition is rich in helpful nutrients such as omega-6 fatty acids, carbohydrates, dietary fiber, folic acid, vitamin C & E and potassium among others, they are low on nutrients found in animal protein. Animal proteins are the main source of vitamin B12, iron, zinc and calcium among other nutrients that are just as important as those found in plant proteins.  

Even cholesterol and saturated fat are important to the body in low quantities. It is especially important to be careful about the vegetarian nutrition during pregnancy for the mothers, during lactation, infancy and childhood for children and during the adolescence years because some of the proteins found in animal products are vital for growth. However, it is possible to have a vegetarian menu that will provide the body with most of these nutrients. It is also possible, and important, to get supplements for nutrients that you cannot find in a vegetarian diet.  

Foods Featured in Vegetarian Nutrition 

Vegetarian nutrition features whole grains, legumes such as beans, fruits and vegetables. When it comes to fruits, everything is acceptable in vegetarian nutrition, as is the case with vegetables. To give a balanced diet, vegetarian nutrition usually features some plant oils, some egg whites, some soy, some dairy products, some sweets and some nuts. However, there is a difference in most vegetarians’ menus when it comes to animal products that are not meat. This has lead to categorization of the term ‘vegetarian’ into four. Vegans only eat foods that are plant-based and do not consume daily products such as cheese and eggs. Lacto-vegetarians ingest milk and milk products such as cheese, but do not eat products from poultry such as eggs. Lacto-ovo vegetarians eat just like lacto-vegetarians, but they also include egg in their menus, and not just the white part. Finally, Flexitarians, who also go by the name semi-vegetarians, eat normal vegetarian diet mixed up with small portions of meat, fish and/or poultry occasionally.

Great Vegetarian Products at the Vegetarian and Vegan Store