Vegetarian nutrition

Vegetarian Nutrition is a dietary practice that primarily includes plant-based foods and excludes meat. This dietary practice is adopted for various reasons including ethical, health, environmental, and religious beliefs.

Overview

Vegetarian nutrition involves the consumption of a diet primarily made up of fruits, vegetables, whole grains, legumes, nuts, and seeds. Some vegetarians may also consume dairy products and eggs. There are several types of vegetarian diets, including vegan, lacto-vegetarian, ovo-vegetarian, and lacto-ovo vegetarian.

Nutritional Considerations

Vegetarian diets can be nutritionally adequate and can provide health benefits in the prevention and treatment of certain diseases. However, vegetarians need to be aware of potential nutritional deficiencies, particularly in vitamin B12, iron, calcium, iodine, and omega-3 fatty acids.

Vitamin B12

Vitamin B12 is primarily found in animal products. Vegetarians, particularly vegans, need to ensure they get enough of this vitamin from fortified foods or supplements.

Iron

Iron is found in both animal and plant foods, but the body absorbs iron from animal foods more efficiently. Vegetarians can increase their iron absorption by consuming foods rich in vitamin C along with iron-rich plant foods.

Calcium

Calcium is important for bone health. Vegetarians can get calcium from dairy products, fortified plant milks, tofu made with calcium sulfate, and certain types of greens and beans.

Iodine

Iodine is important for thyroid function. Vegetarians can get iodine from iodized salt and seaweed.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for heart and brain health. Vegetarians can get omega-3 fatty acids from flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.

Health Benefits

Vegetarian diets can provide several health benefits, including lower rates of heart disease, high blood pressure, type 2 diabetes, and obesity. Vegetarian diets are also associated with lower cholesterol levels and longer lifespan.

See Also

• Veganism
• Plant-based diet
• Nutrition
• Dietary Supplements

Vegetarian nutrition Resources
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