Vegetarians and vegans
Vegetarians refrain from eating meat (chicken, turkey, beef, etc.)
often for ideological reasons, but also from the belief that this is the
healthiest option available to them. This definition, however,
incorporates several kinds of vegetarians: Those who include eggs and
dairy products in their daily diet and those who do not, those who eat
fish and those who exclude them.
Vegans, on the other hand, refrain from eating meat, fish, eggs and
dairy products altogether. Some are careful to cook most of their food,
while others advocate eating food in its most natural form. If you have
decided to become a vegetarian, it is important to define your group and
category, and tailor your diet and alternatives sources accordingly, so
as to supplement all the nutritional needs of your body.
Vegetarian lifestyle – where do we find alternative sources?
A vegetarian diet can become a regular, healthy way of life, because
it provides you with all major nutrients. You may embrace it for a long
time without any limitation.
Clearly, there are significant nutritional benefits to consuming
plenty of vegetables and fruits which are major foundations of the
vegetarian diet. However, all health benefits can disappear once the
diet starts to be poorly controlled.
First, it is important that people who embrace a vegetarian diet ask
their doctor for referrals to the following tests: blood count and
vitamin B12 level. It is then advisable to show the results to a
clinical dietician, who will consider recommending essential nutritional
supplements, if necessary, and help build a balanced diet that contains
all major nutrients, minerals and vitamins essential to the body.
I listed these essential vitamins and minerals, and, of course, their alternative sources for vegetarians:
Vitamin B12 – Found mainly in meat is essential for
the production of red blood cells, nervous system function, and growth
and development in children. B12 deficiency may cause nerve damage and
anemia. Note that some vegetarians have higher levels of vitamin B12
than people who feed on meat, simply because their body absorbs this
vitamin better.
Sources of vitamin B12 for vegetarians: eggs and dairy products.
Iron – Iron levels are lower in a vegetarian diet
because of substances called Phytates that inhibit its absorption (found
in tea, coffee, spinach, fiber-rich foods, legumes, nuts and seeds).
Iron deficiency may cause concentration, memory and learning disorders,
and even anemia in some difficult cases.
Iron sources for vegetarians: whole grains, whole wheat flour, green leafy vegetables, legumes, and some dried fruit.
Zinc – A mineral involved in various bodily
activities such as growth, wound healing, hormonal activity, skin
health, strengthened immune system and resistance to infection. Zinc
deficiency may impair the immune system and sense of taste, and cause
skin problems, hair loss, diarrhea, fatigue and inhibited growth.
Sources of zinc for vegetarians: legumes, yeasts, nuts and seeds, and whole grains.
Calcium – The most common mineral in the body, is
mostly concentrated in the bones and teeth. Calcium deficiency may cause
Osteomalacia (softening of the bones) and at an older age Osteoporosis
(bone thinning).
Calcium sources for vegetarians: milk and dairy products, green leafy
vegetables, nuts and seeds, tofu, dried fruit and canned fish.
Some extra general tips
for vegetarians:
Be careful not to consume only fruits & vegetables and grains
& seeds, while giving up your protein intake which is a building
block of the body. It is recommended to consume legumes, eggs, fish and
dairy products as well.
Soy beans belong to the legumes family, but also contain a large
amount of protein. Tampa is a kind of “meat” made out of cooked soy
beans which can be fried, baked and cooked. Miso is a thick paste
prepared from soy beans fermented with grains (rice or barley), water
and salt.
Eggs contain vitamin B12. Egg protein is a complete protein, and you can eat one egg every day, unless medically prohibited.
Milk and yogurt are an excellent source of protein, calcium, zinc and
vitamin B12. Items such as skim milk or calcium-fortified yogurt, and
cheese with up to 5% fat are good sources.
To better absorb minerals such as calcium, zinc and iron, you should
consume them in small amounts throughout the day, combined with vitamin C
foods such as red pepper, citrus, lemon in a salad and green leafy
vegetables.
