The Health Benefits of Embracing a Vegetarian Diet
Vegetarians don’t eat fish, meat, or poultry. Their diet mainly consists of fruits, vegetables, and fortified whole grains. If you’re a vegetarian, it’s important to understand some key nutritional facts to maintain a healthy lifestyle.
Studies have shown a clear link between eating less meat and improved health. Vegetarians tend to have a lower risk of chronic illnesses like diabetes, high blood pressure, obesity, heart disease, cancer, and osteoporosis. This benefit might even lead to a longer life.
For a long time, people assumed vegetarians didn’t get enough protein. However, as more people learn about the benefits of a vegetarian diet, this misconception is changing. Vegetarians can get plenty of protein as long as they enjoy a variety of foods.
Protein for Vegetarians
Non-vegetarians typically get protein from fish, poultry, and meat, which are rich in essential amino acids that help build body cells. Vegetarian sources of protein might not contain all amino acids, but you can combine foods to get what you need. For example, pairing whole wheat bread with peanut butter or eating rice and beans provides complete proteins. Vegetarians who consume dairy can also get protein from milk and cheese.
Calcium and Vitamin B-12
Calcium and Vitamin B-12 are essential nutrients that the body can’t produce on its own. They’re often found in animal products. Calcium is important for bone health, and a lack of B-12 can affect nerve and blood health. Vegetarians can find B-12 in fortified cereals and breads or take supplements. They can get calcium and B-12 from milk, dairy, spinach, nutritional yeast, veggie burgers, soymilk, and breakfast cereals.
Iron in Vegetarian Diets
Iron is crucial because it helps transport oxygen in the blood. Vegetarians can obtain iron from fortified cereals, kidney beans, spinach, lentils, black-eyed peas, whole wheat bread, molasses, and peas. Eating foods rich in vitamin C alongside iron-rich foods can boost iron absorption. Interestingly, studies suggest vegetarians are less likely to experience iron deficiency compared to non-vegetarians.
Essential Fatty Acids
Essential fatty acids, like linolenic and linoleic acids, are important for health. Vegetarians can get these from:
– Linoleic Acid: an omega-6 fatty acid found in foods like sunflower oil, safflower, Brazil nuts, sesame oil, and pine nuts.
– Alpha-Linolenic Acid: an omega-3 fatty acid found in flaxseed oil, canola oil, and walnuts. The body converts this into DHA, which is vital for the nervous system and vision. To ensure enough omega-3s, vegetarians might consider taking fish oil supplements since they naturally convert only small amounts of DHA.
Vegetarians can easily get the essential nutrients they need by diversifying their diets and not sticking to just one group of plant-based foods, making it a healthy lifestyle choice.
