Vegetarians are individuals who do not eat meat and seafood. There are several different classes of vegetarians. Lacto-ovo-vegetarians, for example, are those that will eat plant-based foods in addition to eggs, milk, and dairy products. Lacto-vegetarians will only consume dairy products apart from plant-based foods while vegans will only consume plant-based foods and abstain from eating dairy products as well. However, the big question is whether you can obtain all essential nutrients as a vegetarian to ensure a healthy life. The answer, according to experts is yes. Vegetarianism can help you live a long and healthy life if you indulge in a healthy and balanced diet.
Vegetarianism and nutrition
- A balanced vegetarian diet can, in fact, keep chronic diseases like obesity, cancer, diabetes, and hypertension at bay.
- It is important for vegetarians to eat a wide variety of foods to ensure they get all the essential nutrients from the food they eat. If a vegetarian meal is not carefully planned though, there could be a deficiency of protein, vitamin B-12, zinc, calcium, iron, and vitamin D.
- You should ensure that you have a healthy protein intake. Eat protein-rich foods such as beans, peas, and other legumes in addition to soy products, nuts, and seeds. Wholegrain cereals should also be a part of your daily diet.
- Tofu, green leafy vegetables, and dried fruits are great sources of iron. Tofu, nuts, and legumes are also rich in zinc.
- Dark leafy greens, almonds, and legumes are rich sources of calcium which will help build strong bones and teeth.
- Vitamin B-12 helps produce RBCs (Red Blood Cells). There are fortified vegan foods that contain vitamin B-12. The vitamin is also found in eggs and dairy products.
- Vegetarian and vegan diets that are well-planned are good for people of all ages but when it comes to young children, special care must be taken. Children must be given frequent meals with vegetables, tofu, and mashed avocados. It is very important for children to have nutrition and energy dense foods often. Remember to consult your doctor who will be the best judge when it comes to your child’s diet.
