By Anshiki Jadia
Over the past decade, the number of people who have cut back on meat and dairy products, or cut these foods entirely from their diets, has been on the rise, so the health benefits of a vegetarian diet: 4,444 promised benefits to health. Compared to an omnivorous diet, a vegan diet is generally considered higher in fiber and lower in cholesterol, protein, calcium, and salt.
A common question is whether a vegan diet provides enough vitamin B12. Vitamin B12 helps prevent nerve damage and is found in meat, fish, eggs, and dairy products, but not in fruits or vegetables. It is recommended that adults consume 1.5 micrograms of vitamins per day. B12 deficiency can cause neurological symptoms such as numbness. If the deficiency is too long, this is irreversible.
A vegetarian diet can also be good for type 2 diabetes and decreased kidney function. Studies even report that a vegan diet lowers blood sugar levels in diabetic patients better than the American Diabetes Association (ADA), American Heart Association (AHA) and National Cholesterol Education Program (NCEP) diets. In one study, 43% of participants who followed a vegan diet were able to reduce the dose of hypoglycemic drugs, compared with only 26% of participants who followed the recommended ADA.
According to the World Health Organization, approximately one-third of cancers can be prevented through factors you control, including diet. For example, regular consumption of beans can reduce the risk of colorectal cancer by 9% to 18%. Avoiding certain animal products can also help reduce the risk of prostate cancer, breast cancer, and colon cancer.
Eating fresh fruits, vegetables, beans, and fiber is associated with a lower risk of heart disease. This is good for your heart health, because lowering high blood pressure, cholesterol and blood sugar levels can reduce your risk of heart disease by as much as 46%.
For vegetarians of all kinds, the most important thing is to remember to ensure access to key nutrients such as protein, fatty acids, iron, zinc, iodine, calcium, and vitamins D and B12. Protein is essential for strengthening muscle mass, amino acid function, fighting disease, and curing disease
If you are considering a vegetarian diet, please consider the following tips:
– Following a vegetarian diet has many research-proven health benefits, but only if you do it Appropriately, instead of replacing meat with processed or high-fat vegetarian products.
– Both lacto-vegetarians and vegans should ensure adequate nutrition. It is best to buy a book on how to follow a vegetarian diet or meet with a dietitian to outline the diet for a few days.
– Please pay attention to which part of your diet consists of walnuts as a protein source, especially when you want to lose weight. An ounce of walnuts contains approximately 180 calories and 5 grams of protein. You should have 20 to 30 grams of protein per meal. So: you have to eat thousands of calories in nuts and the like to get the protein you need for health
– Becoming a vegetarian doesn’t help everyone, the eating process can be more dangerous for some people than others. Choosing the right diet plan is very important.
Possible dangers of the vegan diet:
– Legume protein sources increase the risk of intestinal loss, because the vegan diet does not include all forms of animal protein, including meat, fish, eggs and dairy products, for what people who follow a vegan diet are generally used as a plant-based protein source. Beans contain high levels of antinutrients, including lectins and phytates, which can increase intestinal permeability, also known as leaky gut. The risk is that when people eliminate animal proteins from their diet and replace them with more legumes, the risk of intestinal inflammation may increase.
– Soy protein sources can cause hormonal disruption and increased heavy metal intake Many vegetarians turn to soy as a source of protein. Although the unprocessed form of soybeans may not be a problem for some people, processed forms of soybeans are often found in vegan diets, including tofu, soy milk, and processed soy foods sold as meat substitutes. Processed soy foods are not better for human health than any other highly processed foods, but they increase the risk of hormonal interference with phytoestrogens found in all forms of soy. It has also been found that soy can cause the toxic metal cadmium to be consumed by vegans and vegetarians.
– Risk of anemia due to iron deficiency. Iron-deficiency anemia is the most common nutritional deficiency in the world, and both vegans and vegetarians are at increased risk of this disease. Although plant foods contain one form of iron, it is called non-heme iron, and its absorption by the body is much lower. Although iron supplements can be taken to help reverse or prevent anemia, most women do not like to take iron supplements due to possible side effects, including constipation.
– The risk of vitamin B12 deficiency Since vitamin B12 is only found in foods of animal origin, vegans are at a much higher risk of vitamin B12 deficiency. In fact, most nutrition experts agree that vegans or vegetarians should supplement with high-quality vitamin B12 supplements to avoid irreversible health conditions caused by deficiency. Many people have a genetic variant called MTHFR, which it will affect the absorption of B vitamins. In this case, even supplementation with certain B vitamins may not be enough to prevent deficiency.
Becoming a vegetarian is not something we have to do, but a choice we can make by looking at its benefits and risks, and understanding what we introduce to the body and how to live a healthy life.