Vegetarian Diet A Perfect Body Diet
A vegetarian diet can make sure that you receive all the important nutrients required by your body as long as it is balanced and well-planned keeping in mind your needs and requirements. We have added all the information on vegetarian diets that can be very helpful to you.
Vegetarian diets have recently taken everyone by storm and everyone is talking about it. Majority of population is adapting to a vegetarian diet for weight loss but little do they know that this can have other benefits as well such as reducing the risk of heart diseases, various types of cancers, and diabetes.
But we have seen that many vegetarians are consuming high amounts of processed foods such as salami, ice creams, etc. These foods can have a high percentage of added sugar, unhealthy fats, calories, and sodium. When they are consuming processed foods, they are completely ignoring the consumption of fresh fruits, vegetables, whole grains and other beneficial foods which is not a good sign.
However, if we plan the vegetarian diet properly, it will make sure that it meets the needs and requirements of women of all ages and it can even accommodate the cravings that you might have. We will share some points with you which will help you plan a vegetarian diet for yourself without making it too hard for you.
Types of vegetarian diets
Everyone we know thinks that vegetarian diets cannot include meat, eggs, or other poultry but this is not true at all. Vegetarian diets are of different types and some of them also include meat or eggs. Let’s have a look at the types of vegetarian diets.
- Lacto-vegetarian diet does not have any type of meat, poultry, eggs, and fish. Not only do this but they also not include the foods that may have the content of mentioned products. However, dairy products such as cheese, milk, yogurt, and butter are included in this diet.
- Ovo-vegetarian diets do not allow the consumption of poultry, meat, dairy products, and seafood but the consumption of eggs is allowed to some extent.
- Lacto-Ovo vegetarian diets do not allow the consumption of fish, poultry, and meat but the consumption of eggs and dairy products is allowed.
- Piscatorial diets do not have meat, poultry, dairy products, and eggs but it allows the consumption of seafood especially the fish.
Planning a healthy vegetarian diet
To make sure that you benefit from the vegetarian diet to full extent, go for the foods that are plant-based such as fruits, vegetables, whole grains, nuts, and legumes. While you are adding these foods into your diet, do not forget to avoid unhealthy foods such as soft drinks, fizzy drinks, artificial fruit juices, and refined grains. In case you are unable to plan a vegetarian diet for yourself, you can go and visit a dietician and he/she will help you design the plan according to your needs as well as preferences.
Do not forget that more restrictive the diet is, it can be more challenging to consume all the nutrients you need for proper body functioning. For instance, if you cut out the consumption of milk products, you may get deficient of calcium as well as vitamin B-12.
In order to make sure that you are getting all the nutrients you need, incorporate the consumption of following nutrients in your diet.
Calcium and vitamin D
Calcium is responsible for the strengthening and building of strong bones and teeth. Milk and dairy products have the highest percentage of calcium content. Apart from that, dark green vegetables such as kale, turnips, collard green, and broccoli, are some good sources of calcium when they are consumed in enormous quantity. Other than these vegetables, juices, soy, cereals, tofu, soy yogurt are the other options for calcium-rich foods.
Vitamin D plays a key role in the development of bones. Vitamin D has been shown to be added in cow’s milk, rice milk, various soy brands, margarine, and some varieties of cereals. Make sure that you read the ingredients on the pack before buying it. Vitamin D can be gained from sun exposure and deficiency of which can cause issues. Vitamin D is also required to absorb calcium in the bones.
Vitamin B-12 plays an essential role in the generation of red blood cells and helps reduce the risk of anemia. Vitamin B-12 is immensely found in the meat and other meat related products so it can get difficult to consume all these vitamins if you are on a vegetarian diet. However, the vitamin B-12 deficiency cannot be noticed in people who have a vegetarian diet because the vegetarian diet is full of vitamins known as folate which can help hide the symptoms of vitamin B-12 deficiency until the serious illness happens. This is the reason that people on vegetarian diets are recommended to consume vitamin supplements, cereals that are rich in vitamins, and soy products.
Protein plays many functions in the human body as it is a nutrient. Adequate consumption of protein is essential as it builds, repairs, and maintains the body muscles and tissues. All the structural part of the human body is all proteins such as skin, hair, nails, bones, and muscles. Other than these structural parts, a great number of hormones and enzymes that help in normal body functioning are made up of proteins. Proteins also act as a source of energy when carbohydrates or fats are not being consumed in the right proportion. Other than that, proteins are responsible for the generation of antibodies that will help fight diseases.
Omega-3 fatty acids
Omega-3 will help in building healthy brain and nerve cells. Few studies claim that enough consumption of Omega-3 will help in reducing the chances of premature births. However, women who are not pregnant should also consume Omega-3. This oil has proven to reduce the risk of heart diseases which happens to be the death cause of the most number of women.
Iron and zinc
Iron is responsible for the generation of healthy blood which makes it extremely important for the girls when they start to menstruate. It is a known fact that girls lose blood during menstruation and they also lose iron with it. According to research carried out by the University of Maine, 10% of the American women are iron deficient and 5% have anemia due to iron deficiency. Symptoms of iron deficiency include bad immunity, fatigue, and lower energy levels.
Girls should consume 8 mg of iron every day until they start to menstruate. Girls aged from 14 to 18 are recommended to consume 15 mg of iron per day. The best sources of iron are chicken, beef, turkey, tuna, beans, halibut, lentils, and cereals that have been supplemented with iron. Many multivitamins also include iron minerals.