A meatless diet has a number of health benefits. He is praised not only by enthusiasts of this diet model, but also by specialists in the field of medicine. Properly formulated, wholesome vegetarian diet helps prevent many diseases. A vegetarian diet reduces the risk of obesity, diabetes, ischemic heart disease, arterial hypertension, hypercholesterolemia, cancer, gallstones and kidney stones, constipation, hemorrhoids and tooth decay.
There are several types of vegetarian diet that differ in the degree of approval of meat products. The most popular types of vegetarianism are:
- fruitarianism – allows only the consumption of fruits and vegetables until breaking causes the death of the plant, radical fruit growers eat only fruit that has fallen from the tree,
- Lacto-vegetarianism – allows the consumption of milk and dairy products in addition to products of plant origin,
- lacto-ovo-vegetarianism – allows the consumption of milk, milk drinks and eggs,
- ovovegetarianism – only eggs are allowed among animal products,
- semi-vegetarianism – is a type of vegetarianism that excludes red meat from the diet, which means that you can eat fish, poultry, eggs, milk,
- veganism – you can only enjoy plant-based products
- raw food – allows the consumption of industrially unprocessed products and rejects heat-treated dishes such as cooking, baking or frying.
A vegetarian diet contains less fat and saturated acids, including cholesterol – ingested with food. The advantage of the diet is also a low supply of calories even in a large meal, high vitamin C content and a favorable ratio of sodium to potassium. Studies have shown that vegetarians are less likely to be overweight than those who eat traditionally. Vegetarians are also less likely to suffer from diabetes, heart attacks and strokes, and rarely have high blood pressure and bowel cancer. In addition, the milk of lactating vegetarians contains small amounts of substances that harm the proper development of the newborn, namely plant protection products. When deciding on vegetarianism, we choose mainly fresh vegetables, fruits and cereals. Thanks to this, we eliminate unnecessary and unhealthy fats from the diet and, in addition to the pleasant nutritional effect, we get a very positive effect on health. By increasing the amount of vegetables and fruits and healthy fats in the diet, we cultivate the best prevention against civilizational and cancerous diseases. At the same time, we provide the body with most of the antioxidants, vitamins and minerals.
Improper diet with a vegetarian diet is the cause of many deficiencies, which can lead to serious diseases. The main problem of vegetarians is the adequate coverage of energy needs and lack of complete protein in food and vitamins – especially B12 and D, calcium, iron, zinc. Depending on what form of vegetarianism we enjoy, we must take into account that after a certain period of use, deficiencies of various elements may occur. An inadequately balanced diet of vegetarians causes them to suffer more often from anemia, rickets, insufficient bone mineralization, and vegetarians develop menstrual disorders. Anemia due to vitamin B12 and iron deficiency, rickets and psychophysical development disorders are more common among vegetarian children. It happens that people who take the first steps in creating a new diet for themselves limit themselves to eating large amounts of fruits and carbohydrates, which can contribute to weight gain, fatigue and weakness. Appropriate research should then be done to find the cause of this condition and supplement your diet with missing nutrients.
A vegetarian diet, like any other, has its advantages and disadvantages. The basic task in case of not eating meat is the ability to compose a balanced diet rich in nutrients. It should be noted that a meatless diet provides the body with:
- calcium – large amounts are found in dairy products (cottage cheese, cheese, yogurt, kefir, buttermilk), dried figs, Brazil nuts, tofu,
- iron – spinach, parsley, lentils, bran, dried apricots, pumpkin seeds,
- zinc – bran, lentils, Brazil nuts,
- vitamin B12 – breakfast cereals, eggs, dairy products.
The question of whether to eat meat or not is ethical, philosophical, moral, a matter of belief and faith. The key to success is above all the ability to put together wholesome meals. Always, regardless of your beliefs, you need to provide your body with the ingredients it needs to function properly.