Vegans and Vegetarianism
by Ashita Kulshreshtha
Vegetarianism is the practice of abstaining from the consumption of meat (red meat, poultry, seafood and the flesh of any other animal), and may also include abstention from by-products of animal slaughter. Vegetarianism is a popular choice for many individuals and families. But parents may wonder if kids can safely follow a vegetarian diet and still get all necessary nutrients. Most dietary and medical experts agree that a well-planned vegetarian diet can actually be a very healthy way to eat.
But special care must be taken when serving kids and teens a vegetarian diet, especially if it doesn't include dairy and egg products. And as with any diet, we will need to understand that the nutritional needs of kids change as they grow. There are few types of vegetarian diet. They are listed below.
Types of Vegetarian Diets
Ovo-Vegetarian: eats eggs;
Lacto-Ovo vegetarian: eats dairy and egg products; no meat
Lacto-Vegetarian: eats dairy products; no eggs or meat
Vegan: eats only food from plant sources
And many other people are semi-vegetarians who have eliminated red meat, but may eat poultry or fish.
Types of Vegetarian Diets
Ovo-Vegetarian: eats eggs;
Lacto-Ovo vegetarian: eats dairy and egg products; no meat
Lacto-Vegetarian: eats dairy products; no eggs or meat
Vegan: eats only food from plant sources
And many other people are semi-vegetarians who have eliminated red meat, but may eat poultry or fish.
Nutrition for vegetarians -
Protein: Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough essential amino acids. Sources of protein include Beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, and peas. Many common foods, such as whole grain bread, greens, potatoes, and corn, quickly add to protein intake.
Iron: Dried beans, spinach, baked potatoes, cashews, dried fruits, and iron-fortified foods (such as cereals, instant oatmeal, and veggie "meats") are all good sources of iron. To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli. Using iron cookware also adds to iron intake.
Calcium: Good sources include broccoli, kale, mustard greens; tofu prepared with calcium, fortified soy milk, and fortified orange juice.
Vitamin B12: The adult recommended intake for vitamin B12 is very low, but this is an essential nutrient so vegetarians should be aware of good sources. Fortified foods, such as some brands of cereal, nutritional yeast, soy milk, or veggie "meats," are good non-animal sources. Check labels to discover other products that are fortified with vitamin B12. Sea vegetables are not reliable sources of vitamin B12. To be on the safe side, if we do not consume dairy products, eggs, or fortified foods regularly, we should take a non-animal derived supplement.
Zinc: Sources include wheat germ, nuts, fortified cereal, dried beans, and pumpkin seeds.
Vitamin D: Sources include Milk, vitamin D-fortified orange juice, and other vitamin D-fortified products.
Adding Omega-3's to the Diet:To maximise production of DHA and EPA (omega-3 fatty acids found in fish and made by our bodies), include good sources of alpha-linolenic acid in the diet. Alpha-linolenic acid is found in flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts. We can also obtain DHA directly from foods fortified with DHA from microalgae (in some brands of soy milk) and supplements containing microalgae-derived DHA.
Cholesterol & Saturated Fat: We should remember that animal products (including dairy and eggs) contain cholesterol. Vegetable products do not contain any significant amount of cholesterol. However, some vegetable products, such as coconut and palm oil, are high in saturated fat and may raise blood cholesterol levels. Full-fat dairy products and eggs also contain significant amounts of saturated fat.
Certain things where vegans should be cautious are ensuring an adequate intake of Vitamin B12 and Omega 3 fatty acids, while other nutrients that can be kept low are Vitamin D & some minerals. The types of food which we should ignore consists of french fries, and all kinds of fried foods,processed foods & sugary foods.Things to be kept in mind are-
No Smoking, Proper exercise, healthy body with a maintained weight Some Health Benefits of Vegetarianism are as follows:Heart Health- This reduces the risk of a heart attack by 25%Lower blood pressure- Being vegetarian lowers the blodd pressure by some extentControl diabetes- Vegetarianism also leads to a better control on widely spreading disease like diabetesPrevent cancer- vegetarians generally have 20% less chances of developing cancer. Reduce toxins- It leads to the reduced consumption of harmful toxins that might be injected to non vegetarian itemsHealthier digestive system- Plants contains fibers which brushes up the intestines and helps in keeping the digestive system healthy and cleanEasier digestion- Vegetables are easy to digest by various intestinal juices as compared to the flesh & meatThere are certain benefits of being a Vegetarian, which are mentioned below-Obesity- In a survey it is observed by American Journal of Clinical Nutrition that vegetarians maintain lower body weight, which results to a healthier body than non-vegetarians. Here,lower weight correlates with high intakes of fibre and low intakes of fat.Hypertension- Vegetarians have lower blood pressure and lower rates of hypertension, while other factors that impact hypertension are Nutrition Reviews.Heart Disease- Another survey by Public Health Nutrition states that incidence of heart disease becomes much lower by higher intakes of fiber, antioxidants, vitamins, phytochemicals, and fats.Cancer- Forum of Nutrition states that vegetarianism leads to significantly lower rates of cancer,Also the ratio of vegetables to meat may be most relevant dietary factor in prevention of cancer.
Iron: Dried beans, spinach, baked potatoes, cashews, dried fruits, and iron-fortified foods (such as cereals, instant oatmeal, and veggie "meats") are all good sources of iron. To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli. Using iron cookware also adds to iron intake.
Calcium: Good sources include broccoli, kale, mustard greens; tofu prepared with calcium, fortified soy milk, and fortified orange juice.
Vitamin B12: The adult recommended intake for vitamin B12 is very low, but this is an essential nutrient so vegetarians should be aware of good sources. Fortified foods, such as some brands of cereal, nutritional yeast, soy milk, or veggie "meats," are good non-animal sources. Check labels to discover other products that are fortified with vitamin B12. Sea vegetables are not reliable sources of vitamin B12. To be on the safe side, if we do not consume dairy products, eggs, or fortified foods regularly, we should take a non-animal derived supplement.
Zinc: Sources include wheat germ, nuts, fortified cereal, dried beans, and pumpkin seeds.
Vitamin D: Sources include Milk, vitamin D-fortified orange juice, and other vitamin D-fortified products.
Adding Omega-3's to the Diet:To maximise production of DHA and EPA (omega-3 fatty acids found in fish and made by our bodies), include good sources of alpha-linolenic acid in the diet. Alpha-linolenic acid is found in flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts. We can also obtain DHA directly from foods fortified with DHA from microalgae (in some brands of soy milk) and supplements containing microalgae-derived DHA.
Cholesterol & Saturated Fat: We should remember that animal products (including dairy and eggs) contain cholesterol. Vegetable products do not contain any significant amount of cholesterol. However, some vegetable products, such as coconut and palm oil, are high in saturated fat and may raise blood cholesterol levels. Full-fat dairy products and eggs also contain significant amounts of saturated fat.
Certain things where vegans should be cautious are ensuring an adequate intake of Vitamin B12 and Omega 3 fatty acids, while other nutrients that can be kept low are Vitamin D & some minerals. The types of food which we should ignore consists of french fries, and all kinds of fried foods,processed foods & sugary foods.Things to be kept in mind are-
No Smoking, Proper exercise, healthy body with a maintained weight Some Health Benefits of Vegetarianism are as follows:Heart Health- This reduces the risk of a heart attack by 25%Lower blood pressure- Being vegetarian lowers the blodd pressure by some extentControl diabetes- Vegetarianism also leads to a better control on widely spreading disease like diabetesPrevent cancer- vegetarians generally have 20% less chances of developing cancer. Reduce toxins- It leads to the reduced consumption of harmful toxins that might be injected to non vegetarian itemsHealthier digestive system- Plants contains fibers which brushes up the intestines and helps in keeping the digestive system healthy and cleanEasier digestion- Vegetables are easy to digest by various intestinal juices as compared to the flesh & meatThere are certain benefits of being a Vegetarian, which are mentioned below-Obesity- In a survey it is observed by American Journal of Clinical Nutrition that vegetarians maintain lower body weight, which results to a healthier body than non-vegetarians. Here,lower weight correlates with high intakes of fibre and low intakes of fat.Hypertension- Vegetarians have lower blood pressure and lower rates of hypertension, while other factors that impact hypertension are Nutrition Reviews.Heart Disease- Another survey by Public Health Nutrition states that incidence of heart disease becomes much lower by higher intakes of fiber, antioxidants, vitamins, phytochemicals, and fats.Cancer- Forum of Nutrition states that vegetarianism leads to significantly lower rates of cancer,Also the ratio of vegetables to meat may be most relevant dietary factor in prevention of cancer.
No comments:
Post a Comment