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Health Tips for Vegetarians
Although a vegetarian diet can be much healthier than a meat-based diet, it may be just as unhealthy if it doesn’t include certain nutrients that are not found in high concentrations in non-animal sources. However, most health risks faced by vegetarians are easily avoidable with a balanced diet that includes a few vitamins and minerals usually found in dairy products, fish, poultry, and meat. For example, vitamin B12 is commonly found in animal products. This essential vitamin helps maintain the central nervous system, aids in the formation of red blood cells, and has a reputation for its role in helping the body deal with the physiological effects of stress. If you wish to increase your B12 intake, look for foods that are enriched with B vitamins, such as soymilk, fortified breakfast cereals, or soya nuggets/granules. A common myth about vegetarian diet is that it causes anemia, a lack of sufficient iron. Studies suggest that although anemia is a common problem, vegetarians are no more likely than meat-eaters to develop anemia. That’s because iron is plentiful in several vegetable sources. Dried fruits (such as dates, raisins and apricots), pumpkin and sunflower seeds, green vegetables and dals are excellent sources of iron. To maximize iron absorption, simply eat iron-rich foods along with fruits or vegetables containing vitamin C – also common in a healthy vegetarian diet. Another nutrition concern for vegetarians is how to get enough protein without consuming meat. To add protein to your vegetarian diet, try increasing your consumption of nuts and seeds, increase your intake of legumes and pulses, or eat more soy products such as tofu and soya nuggets/granules. Other nutrients you may need to supplement your diet are vitamin D and zinc. Vitamin D occurs in fortified milk, eggs, and fish, but is also produced by the human body when it is exposed to sunlight – so a vegan may need to either spend a few more minutes each week in the sun or take multivitamins containing vitamin D. Zinc’s best sources are meat and yogurt, but it is also found in spinach, legumes, and whole grains. Another nutrient you may need to take in supplement form is calcium, especially if you avoid dairy products. Fortified soymilk is an excellent source of calcium, as is calcium-enriched orange juice. Good plant sources of calcium include green leafy vegetables such as spinach, kale, and broccoli, and legumes such as soybeans. One last nutritional pitfall faced by young vegetarians is the substitution of junk food or fast food for a nutritious, balanced vegetarian diet that includes all the necessary vitamins and minerals. Simply eliminating meat from the diet and calling oneself a vegetarian doesn’t make one healthy, especially if the plant foods consumed on a daily basis are French fries, ketchup, and fruit punch that is only 10% fruit juice. Vegetarians with specific health conditions – such as those who are diabetic, pregnant, nursing, or who are young children – may need to consult a nutritionist in order to make sure their vegetarian diet is balanced for their specific needs. However, for everyone else, a healthy vegetarian diet simply means eating a variety of the right kind of nutritious plant foods and meat substitutes. And you may just find that eating right makes for a more interesting diet, too! Chillibreeze's disclaimer: The views and opinions expressed in this article are those of the author(s) and do not reflect the views of Chillibreeze as a company. Chillibreeze has a strict anti-plagiarism policy. Please contact us to report any copyright issues related to this article.
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