Health Benefits Of Vegetarian Diet

May Weaken Muscles And Bones

Several aspects of a raw vegan diet may result in weaker muscles and bones.

For starters, this way of eating tends to be low in calcium and vitamin D two nutrients needed for strong bones.

In one study, people on a raw vegan diet had lower bone mineral content and density than those following a standard American diet .

Some raw vegan foodists may be able to get enough vitamin D from sun exposure.

However, older adults, people living in northern latitudes or those with darker skin may be unable to consistently produce enough vitamin D from sun exposure alone.

Whats more, a raw vegan diet tends to provide very little protein often less than 10% of your total number of calories per day .

Though such low protein levels may theoretically be sufficient to meet basic biological needs, some evidence links higher intakes to stronger bones .

Protein is also important for preserving muscle mass, especially during periods of low calorie intake that lead to weight loss such as can be expected on this diet (

However, more studies are needed before strong conclusions can be drawn.

To Keep Your Weight Down

The standard American diethigh in saturated fats and processed foods and low in plant-based foods and complex carbohydrates is making us fat and killing us slowly. According to the Centers for Disease Control and Prevention and a division of the CDC, the National Center for Health Statistics, 64 percent of adults and 15 percent of children aged 6 to 19 are overweight and are at risk of weight-related ailments including heart disease, stroke and diabetes.

A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later. They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.

Considering Adopting A Vegetarian Diet

There is no specific reason why people switch to vegetarianism, but there are many health benefits when making the switch. There are different types of vegetarians that are based on the animal products you choose to eat. Plus, its easier to adopt a no-meat diet these days thanks to the accessibility of fresh produce, and restaurants and takeout places having vegetarian food options available.

Vegetarians are healthier than meat-eaters, but this diet isnt for everyone, so its really up to you! If you do plan to go down this route, you can take it one step at a time by first giving up meat, then poultry, and finally fish. Or you can try going vegetarian once or twice a week to see how you like it and build up from there.

This type of lifestyle is challenging, but the benefits of a vegetarian diet usually pay off in the long run. Plus, plenty of available resources provide meal ideas and tips on living a vegetarian lifestyle!

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Health Benefits Of A Vegetarian Diet

Published online by Cambridge University Press: 28 February 2007

Timothy J. Key*

Affiliation:Imperial Cancer Research Fund, Cancer Epidemiology Unit, University of Oxford, Radcliffe Infirmary, Oxford OX2 6HE, UK

Gwyneth K. Davey

Affiliation:Imperial Cancer Research Fund, Cancer Epidemiology Unit, University of Oxford, Radcliffe Infirmary, Oxford OX2 6HE, UK

Paul N. Appleby

Affiliation:Imperial Cancer Research Fund, Cancer Epidemiology Unit, University of Oxford, Radcliffe Infirmary, Oxford OX2 6HE, UK

*

*Corresponding author: Dr T. J. Key, fax +44 1865 310545

Vegetarian And Vegan Eating During Pregnancy

A vegetarian diet can be safely followed during pregnancy provided you eat regularly to ensure you have enough energy. Include a variety of foods from the five food groups each day to meet your nutrient needs. Most women will need supplements of nutrients that are difficult to obtain just from food . Vitamin B12 supplements will also be needed for women following vegan diets for optimal brain development in their baby.

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What Are The Health Benefits Of A Vegetarian Diet

A carefully planned, plant-based diet which supplies all the essential nutrients you need for your age, gender and activity levels has numerous health benefits.

Studies show predominantly plant-based diets may be a healthier way to eat, with fewer reported cases of obesity, heart disease and type 2 diabetes in non-meat eaters. Specifically, those with high blood pressure may benefit this is because studies show a lower incidence of elevated blood pressure in those following a vegetarian diet.

There may also be a lower overall risk of cancer, even more so for vegans.

Typically, a varied, appropriately planned whole food vegetarian diet contains less saturated fat and more folate, fibre and protective antioxidants including vitamins C, E and carotenoids. Furthermore, most vegetarians are likely to exceed the recommended five-a-day of fruit and vegetables. Eating more plant-based foods rich in phytonutrients may help protect against age-related conditions including those affecting the eye, such as cataracts and age-related macular degeneration.

Plant-based diets are also considered healthier for the environment. This is because they use fewer natural resources and, as such, are associated with less environmental damage.

Less Risk Of Stroke And Obesity

There are always exceptions but, in general, vegetarians and vegans tend to be much more deliberate in their food choices and far less likely to binge eat or choose foods based on emotions- two habits that greatly contribute to obesity. According to the University Hospital Ghent Department of Paediatrics in Belgium, following a vegetarian diet is a good way to reduce your chance at having a stroke or being obese.

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You Can Enjoy Vegan And Vegetarian Options At More Restaurants

More restaurants have been adding vegan and vegetarian options to their menus including fast-food restaurants such as McDonalds and Taco Bell.

But eating out can still be a challenge if youre a vegan or vegetarian. Check the menu ahead of time and look for protein alternatives, Zupke advises. You dont want to just order vegetables or you may not be getting enough protein.

Also, dont hesitate to ask how a dish is prepared. For example, perhaps the kitchen can substitute oil for butter in a particular dish , Rubin says. You will feel more confident about ordering, she says.

You can also try out types of foods you might not otherwise choose, Zupke says. Indian restaurants, for instance, typically offer many vegan and vegetarian main courses.

How Do You Become A Vegetarian

Becoming a vegetarian is relatively simple, although, following a lifetime of eating meat, the temptation to return to your old ways will be difficult. Some of the best pieces of advice for aspiring vegetarians include the following:

• Educate yourself on the harmful effects of the meat industry on the environment, and on the lives of countless animals around the world.
• Research the many vegetarian diet benefits, and gathering information on how to best make the transition, to make the process easier.
• Start slowly, with avoiding red meats, before proceeding to fish and fowl. This gradual reduction will give your lifestyle and your body a chance to adjust and will make your bid more successful.
• Ensuring that you get enough protein is essential, and often the biggest problem with this dietary shift. Be conscious of how your diet needs to change to remain healthy.

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Scientific Benefits Of Following A Vegan Diet

Vegan or plant-based diets are growing in popularity among the youth, especially teenage females. It constitutes a diverse range of dietary patterns that emphasize foods delivered from plant sources and lower consumption or complete elimination of animal products from the diet. Overall, a predominantly plant-based diet, low in salt, added sugars, and saturated fats, are recommended as a part of a healthy lifestyle. Such diets are associated with a lower risk of premature mortality and protect against non-communicable diseases. However, a strict plant-based diet also increases the risk of micronutrient deficiencies such as iron and vitamin B12. Therefore, it is best to consult a dietician or a nutritionist before introducing a new dietary regimen or a vegan diet to your routine. Continue to learn more about the benefits of a vegan diet.

Prevention of non-communicable diseases and plant-based diets

As per data suggested by the world health organization Europe , non-communicable diseases are responsible for 41 million death a year globally. Out of these, 80% of deaths are due to the four most common non-communicable diseases- cardiovascular disease, cancers, respiratory conditions, and diabetes mellitus. It is also estimated that globally, one in every five adult deaths is associated with an unhealthy diet.

Health benefits of a vegan diet

Practical Tips For Preparing Healthy And Delicious Plant

It is not only what a diet excludes, but what it includes, that shapes health outcomes. This article is a practical guide for doctors to help them advise patients on nutrient-rich foods, which should form the basis of all types of plant-based diets. Of the recognised types of plant-based diets, the most widely studied is the lacto-ovo-vegetarian diet.

Key points about plant-based diets:

Plant-based diets focus on fruits, vegetables, legumes, nuts, seeds and grains. Some vegetarian diets also include eggs and dairy, and a few traditional plant-based diets include limited amounts of meat and/or seafood.

A varied and balanced plant-based diet can provide all of the nutrients needed for good health.

Plant-based diets may provide health benefits compared with meat-centred diets, including reduced risks of developing chronic diseases such as obesity, heart disease, colorectal cancer and type 2 diabetes.

Plant-based diets more closely match recommended dietary guidelines to eat plenty of fruits, vegetables, legumes and wholegrains, and to limit intakes of saturated fats and sugars.

A 2010 national Newspoll survey of 1200 adults indicated that 70% of Australians consume some plant-based meals in the belief that eating less meat and more plant foods improves overall health .

Any dietary change can increase preparation time to begin with, but cooking plant-based meals need not be more time consuming after some training and regular practice.

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Is A Vegetarian Diet Safe

The risks associated with following a vegetarian diet surround deficiencies in certain vitamins and minerals, like vitamin B-12, and omega-3 fatty acids. The foods you choose make all the difference.

You can technically be a vegetarian eating a diet made up entirely of snack cakes, french fries, and milkshakes, which have little nutritional value. As a result, the many health benefits may not apply.

Remember: Empty calories can creep into any type of diet, meat-free or not.

Lower The Risk Of Chronic Disease

Following a vegetarian diet reduces the chances of developing chronic health conditions, including type 2 diabetes, heart diseases, blood cholesterol level, blood pressure, kidney stones, certain types of cancer, and more. In addition, a study shows that vegetarians had a 24% lower mortality rate when compared with meat-eaters.

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What To Know About Lacto

A lacto-ovo-vegetarian diet includes eggs and dairy but avoids other animal products. Some research associates vegetarian diets with health benefits, such as reducing inflammation and lowering blood pressure.

However, people should try to avoid too many processed foods, which can negate these health benefits. Instead, they should focus on eating whole foods.

This article defines what a lacto-ovo-vegetarian diet is and looks at what the evidence says about its health benefits and potential risks. It lists what to eat and what to avoid and gives an example of a 5-day meal plan.

Babies And Children On Vegetarian And Vegan Diets Have High

If your childs diet is high in fibre, their little tummy can easily feel full before theyve consumed enough energy or nutrients to meet their needs. High fibre foods can also lead to poorer absorption of some nutrients .Babies and children on vegetarian or vegan diets can get enough energy and boost their absorption of nutrients by eating a wide variety of foods and including lower fibre foods , in addition to wholegrain and wholemeal varieties.Another way to ensure vegetarian children meet their energy needs is to give them frequent meals and snacks.Feed and sleep patterns vary from baby-to-baby, as well as with age. A 79-month-old babys feed and sleep pattern might look something like this table:

This is an example only your childs eating and sleep and settling routine may be different.Try to include a mixture of refined and unrefined cereals and a variety of energy-giving foods in your childs diet:

• hummus and other bean/pulse dishes
• well-cooked egg
• smooth nut and seed butters
• vegetable oils or vegan spreads in cooking.

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Vegetarian Diet: How Beneficial Is It

According to the Nutritional Statistics data, there are around 1.5 billion vegetarians worldwide. Even though the health benefits of the vegetarian diet are well-documented by various researchers, we cant deny the presence of downsides. To clarify, we have chalked up the pros and cons of a vegetarian diet that will help you ensure its the right fit for you.

Planning A Nutritious Vegetarian Diet

Vegetarians should follow the diet principles recommended in the Dietary Guidelines for Americans. Well-planned vegetarian diets can effectively meet these guidelines and be a health-supporting dietary option. The 2015-2020 Dietary Guidelines includes the Healthy Vegetarian Eating Pattern as one of three eating patterns, along with the Healthy U.S.-Style Eating Pattern and the Healthy Mediterranean-Style Eating Pattern, that can be adapted based on cultural and personal preferences to meet the Dietary Guidelines and its Key Recommendations. The recommendations, as outlined in Table 1, the Healthy U.S.-Style Eating Pattern and the Healthy Vegetarian Eating Pattern are similar for fruit, vegetables, grains and dairy. The overall amount of protein recommended is less for the Vegetarian Eating Pattern and the types of protein foods and amounts for each of these foods vary.

Table 1: Daily food guide for vegetarians: Suggested daily servings, based on a 2000 calorie diet, from each of the food groups.

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The Potential Need For Supplements

A vegetarian diet can be nutritionally adequate, but extra attention should be paid to your intakes of iron, protein, zinc, and omega-3 fatty acids. Dietary supplements may be recommended if food sources of these nutrients are lacking

Protein is essential for good health. Vegetarian sources include eggs, dairy, beans, peas, lentils, tofu, grains, nuts, and seeds. Foods rich in the amino acid lysine a building block of protein often lacking in plant-based diets include legumes, nuts, seeds, and eggs

Iron transports oxygen in your body. Vegetarians may need 1.8 times more iron than omnivores. Vegetarian iron sources include tofu, beans, lentils, fortified grains, almonds, and greens. Vitamin-C-rich foods, such as citrus and peppers, can boost absorption

Zinc supports growth, wound healing, and a healthy immune system. Some plant-based, zinc-rich foods include beans, peas, lentils, tofu, peanut butter, cashews, grains, and fortified cereals.

Omega-3 fatty acids include EPA, DHA, and ALA . They support heart, eye, skin, nerve, and brain health. Taking an algal oil supplement and eating foods like walnuts and flax can help you meet your omega-3 needs

Health Benefits Of A Vegetarian Diet Essay

Do your vegetarian friends ever challenge you about the ethics of killing animals for food when you are about to enjoy a really great burger? Many vegetarians assert that it is unethical to kill animals for food. Meat-eaters do not consider their diets to be unethical because meat has been part of the human diet since pre-history. The divergent ethical beliefs of meat-eaters and plant-eaters do not present common ground for the two groups to come to a consensus about whether meat-based or plant-based diets are better for us. However, the scientific study of both dietary options should be the basis by which the two groups come to a common opinion on which is better. There are compelling, scientifically-based reasons why vegetarianism is preferential to a meat-based diet. Despite how really terrific that burger might taste to you, adopting a vegetarian diet should be your goal as a means of protecting your health, conserving planetary resources, and protecting the environment.

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Works Cited

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Vegetarian Food That You Must Include In Your Diet:

• Leafy vegetables etc.

To conclude, vegetarian foods have a lot more benefits than we have actually discussed in this article. Also, our intention is not to discourage or disrespect the non vegetarians. Vegetarian foods has its own benefits and non-vegetarians have its own.

Eat Healthy and Stay Healthy !!!

First published on: 18 Oct 2018, 02:43 IST

What About In Pregnancy And For Children

Pregnant women and nursing mothers can get the nutrients they need from a vegetarian diet. The same is true with children.

If youre following a vegan diet and youre pregnant, nursing, or a child, you may need to supplement with additional vitamin B-12, vitamin D. Additional iron, folic acid, and omega-3s may also be a good idea, though vegetarians may actually consume more folic acid than people on a diet that includes meat. Learn more about supplements you may need on a vegan diet.

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