A vegan: He who does not eat meat, poultry, fish, and all animal derivatives, including eggs, milk products, and gelatin.
Semi-vegan: Some give it a vegetarian status, although it deals with some animal products. They are of several categories:
Dairy and eggs: He is the one who does not eat fish, poultry and meat, but he does eat eggs and milk products.
Dairy vegetarians: he who does not eat fish, poultry, meat, and eggs, but rather dairy products.
Egg vegetarian: it is the one who does not eat fish, poultry, meat, or milk products, but he does eat eggs.
Represented by vegetarians: He eats all foods, including fish and poultry, but does not eat red meat.
Reasons for choosing some people for the vegetarian system:
Get health benefits.
Religious convictions.
Worrying about the environment, and animal rights.
Inability to buy meat.
Benefits of a vegetarian diet:
When vegetarians are compared to others, we find that vegans eat less amounts of sources of saturated fats and cholesterol, in addition to obtaining sufficient quantities of some vitamins, minerals and fiber, which results in several benefits, including:
Reducing harmful cholesterol.
Lowering blood pressure.
Weight loss.
These benefits reduce the risk of developing chronic diseases. Past benefits may not be directly related to the plant system itself; This may include the general healthy nature that vegetarians usually follow, such as being physically active and not smoking. But some studies have shown the potential to protect vegetarians from the following diseases:
Heart diseases.
cancer.
Type 2 diabetes.
Cons of the plant system:
There are some concerns about obtaining the following items:
Proteins: Those who follow the milky and ovarian vegetarian system often get enough protein from eggs and dairy products, but other groups are advised to diversify in consuming vegetable protein sources; To make up for animal protein.
Vitamin B-12: those who follow the milky and egg vegetable system often get enough of it; As it is found in animal products only, but other groups are advised to eat foods fortified with vitamin (B-12), or its nutritional supplements.
Iron: Increases the absorption of plant iron when taking vitamin C, and its absorption may decrease when consuming phytic acid present in whole grains, such as: beans, lentils, nuts, and others.
Zinc: Eating phytic acid found in whole grains, such as: beans, lentils, nuts, etc., also affects its absorption.
Omega-3: Rich sources of this ingredient: flaxseeds, nuts, soybeans, and others.
Vegetarianism and bone health:
Some women avoid vegetarian systems, especially those that do not contain dairy products; For fear of developing osteoporosis. But in reality, some plant products contain calcium, such as: broccoli, cabbage, and others. Also, some fruits and vegetables rich in potassium and magnesium reduce calcium excretion through the urine. However, some people who follow the vegetarian system (especially the vegan diet) may get insufficient amounts of Vitamin D and Vitamin K, which are important components of bone health. Although some leafy vegetables contain vitamin K, they need to eat foods fortified with it, such as: soy milk, etc., as well as vitamin D supplements.
Nutritional supplements:
If the vegetarian system is well planned, the person gets enough vitamins and minerals. The vegetarian advises to take vitamin supplements; It guarantees getting enough of it, especially for children's development, but it should consult a doctor or dietitian before using it.
Children and vegetarian system:
Children can follow a vegetarian system, but they cannot do it without the help of an adult; As they are growing, they need help getting all of their nutritional needs. They also need to replace elements in animal sources such as: proteins, iron, and others.
The vegetarian system during pregnancy and lactation:
Pregnant or breastfeeding women should follow a healthy, healthy, and varied diet; To maintain her health, the health and development of her child; So she must commit to eating a varied and balanced diet during pregnancy. A pregnant vegetable mother should take care of her adequate intake of iron and vitamin (B-12), which are abundant in meat and fish, in addition to taking her adequate vitamin D.
Dietary advice for a vegetarian:
You should eat a variety of foods.
Eat at least five servings of various fruits and vegetables daily.
Eating foods rich in fiber; To improve digestion, prevent constipation.
Dependence on preparing meals on starchy carbohydrates, such as: potatoes, rice, pasta, etc., and choosing whole grain products as possible.
Carbohydrates, such as rice, potatoes, pasta, and others, should be eaten daily, as they give the body energy and are rich in many nutrients.
It is recommended to take milk products, or alternatives such as: soy milk, oat milk, etc. It contains calcium.
Take care to eat vegetable proteins, which are often found in grains, legumes, peas, lentils, and nuts.
Take care to choose unsaturated fats, such as: olive oil, sunflower oil, and others, and avoid saturated fats, such as: butter, margarine, and others, taking into account eating all fats in moderate quantities.
Reducing foods high in fat, salt, and sugar, such as: cream, chocolate, cookies, ice cream, cake, etc. As it is poor in nutritional value.
Author: Kea Heng