Being a vegetarian encompasses a variety of eating habits; strictly speaking, all animal and meat by-products are excluded from the diet. But ovo-lacto vegetarians eat dairy products and eggs too, while pescetarians still eat all seafood. The most strict vegetarians do not consume any food of animal origin (not even honey), and some do not wear anything made of animals as well, which means they are becoming vegans.
And the more restricted the diet, the more care must be taken to obtain all the necessary nutrients for the body. In plant-based diets, several essential substances may be missing, be absent or poorly absorbed. These include animal proteins with their specific nutrients, omega-3 and fatty acids, iron, zinc, calcium, and vitamins D and B12.
There are studies that observe vegetarians need nutritional monitoring and replacement of some components using synthetic vitamins. Vitamin B12, for example, is related to the formation of neurons and has an important role in blood and metabolism, but it only comes through meat, fish, butter, and foods that strict vegetarians do not ingest.
Even to become a vegetarian it is important to be careful - and not just live on eating salad. The menu change must be monitored by a nutritionist to also avoid, for example, problems such as iron and calcium deficiency, which could lead to anemia, osteoporosis and decreased cellular immunity.
What happens is that, many times, people cut the red meat off the menu and decide to become ovo-lacto vegetarians. But eating lots of eggs, pasta, carbohydrates, and drinking milk, the chance of gaining weight and tending to obesity is great. And instead of improving health, it gets worse.
To replenish the sources of protein, it is advisable to eat dark green vegetables, soybeans, beans, lentils and chickpeas and oilseeds such as nuts, chestnuts, and almonds.
In the case of pregnant women, vitamin supplements can supply the increased need for iron, folic acid, vitamins, and minerals. And children raised on a vegetarian diet also need to be watched.
The family option for vegetarianism does not need to be condemned, it just needs to be taken care of. Observing the quality of the food matters the most. Fiber to a greater degree is suitable, for example, to encourage chewing and digestion of the little vegetarians.
Becoming a vegetarian has more than proven benefits. The most evident is related to lifestyle changes, a lighter diet and low cholesterol, which can also be related to the prevention of colorectal cancer and other intestinal problems.
But perhaps balance is still the best way of a healthy eating. What is advised is to look for a specialist to talk about the topic and choose cautiously which food to eat.
Reducing the amount of animal protein is interesting, but even that varies from individual to individual and depends on the health history. Perhaps it is more a case of reducing the consumption of these proteins a few days a week and including more vegetables and grains in everyday life. It is not only becoming a vegetarian and cutting out food but also the case to include other new food types to make up for the lack of those removed.
Picture credits: The pictures used in this publication can be found on these sites: Metal Piraricaba, Tua Saúde, VegMag, American Society of Nutrition.
Follow the Light and much Love,
@manandezo!
October 10th, 2020
Este post está muy interesante y útil, ya que es informativo y equilibrado, algo difícil de encontrar en publicaciones que promueven el vegetarianismo. Considero que el volverse vegetariano es una decisión que debe tomarse de forma madura y siempre y cuando se dispongan de los recursos suficientes para hacerlo. Yo vivo en una zona ganadera, en donde la carne, leche y quesos son rubros mucho más económicos que en otras partes del país. No se consiguen casi verduras ni vegetales porque habitualmente no se cultivan por acá, además de que Venezuela está viviendo la peor crisis estructural de su historia (ojo, NO es culpa del bloqueo). En mi caso particular dispongo de cierto espacio para la siembra urbana ya que tengo un solar o jardín trasero, pero se me dificulta mucho pues no tengo acceso al agua a pesar de que vivo en el centro del pueblo, así que es complicado para mí ser vegetariana, pero puedo decir que he reducido relativamente la ingesta de carnes. Un gran saludo.
This post is very interesting and useful, as it is informative and balanced, something difficult to find in publications that promote vegetarianism. I believe that going vegetarian is a decision that must be made in a mature way and provided that there are sufficient resources to do so. I live in a livestock area, where meat, milk, and cheeses are much cheaper than in other parts of the country. You can hardly get vegetables or vegetables because they are not usually grown here, in addition to the fact that Venezuela is experiencing the worst structural crisis in its history (be careful, it is NOT the fault of the blockade). In my particular case I have some space for urban planting since I have a plot or back garden, but it is very difficult for me because I do not have access to water even though I live in the center of town, so it is difficult for me to be vegetarian, but I can say that I have relatively reduced my meat intake. A great greeting.
Muchas gracias por el comentario y, ciertamente, elegir ser vegetariano (o vegano) debe ser algo consciente y no una moda sin fundamento. En mi caso, elegí vivir así por una cuestión espiritual, que también es algo muy particular. Entiendo lo que dice sobre vivir en una zona de ganadera y lo difícil que es a veces intentar cambiar los hábitos alimentarios cuando no es posible adquirir lo necesario para que esto suceda. Un abrazo!
It is very interesting, it seems a debate the topic, even you are debating in that article. I am not a vegetarian, not even close to being one. But I understand very well that my diet must be very balanced. That's why I always consult with experts on these issues. Thank you for this information, it is very useful indeed.
Blessings.
We all really need to understand more about nutrition, , so that we are aware of the foods that really benefit us. I am vegan myself and I have spend years studying food and especially now as a mother so that I can ensure my daughters have balanced diets. I hope more people become interested in what they eat. Thanks for sharing your thoughts and findings on this xx
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That is so much true, @naturalmedicine! We all need to understand what we eat and all constitutions we acquire from what we eat. We are also part of it! Finding myself being a vegetarian was a spiritual gift and that happened in a moment of so much struggle and thoughts about life itself. Althought spirituality has always been part of my life, taking care of what I eat was a missing link I didn't know would make all the difference in my life and I am happy about it! Follow the Light and mush Love! 🌻
A very interesting topic, thanks for sharing with us :)
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It's interesting how you approach the issue of vegetarianism, veganism. I think it is important that you emphasize that beyond being a fashion, this lifestyle must be adopted in a conscious and mature way, that it is not only to lose weight, remove cellulite, rejuvenate ... no, it is something that is part of the soul to become better human beings. It caught my attention that you explain why the intake of different foods must be balanced, in order to cover all nutritional requirements, without affecting health; In general, it is difficult to get this type of information in vegan or vegetarian posts, who almost always expose this way of eating as the non plus ultra, and like any other style, it has its pros and cons. Very good post. Blessings and greetings to you.
Es interesante cómo enfocas el tema del vegetarianismo, del veganismo. Me parece importante que recalques que más allá de ser una moda, este estilo de vida debe ser adoptado de manera consciente y madura, que no sea solo para perder peso, quitarse la celulitis, rejuvenecerse...no, que sea algo que parte del alma para convertirnos en mejores seres humanos. Me llamó la atención que expongas el por qué se debe equilibrar la ingesta de los diversos alimentos, a fin de cubrir todos los requerimientos nutricionales, sin que la salud se vea afectada; por lo general es difícil conseguir este tipo de información en post veganos o vegetarianos, que casi siempre te exponen esta forma de alimentación como lo non plus ultra, y como cualquier otro estilo, tiene sus pros y sus contras. Muy buena publicación. Bendiciones y saludos para tí.
I got the new Ottolenghi cookbook from my birthday - called 'Flavour'. I love how creative we can get with vegetarian food to make it taste incredible - boiled broccoli is NOT good food! But braised, chargrilled broccoli with preserved lemon and some toasted almonds - next level!!!!! He says that you can't talk anyone into being vegetarian, but you can persuade them gently with good food.... and then the conversion might begin, little by little!