A vegetarian diet is, by definition, a regime that is free of animal flesh, of fish and birds. A vegan diet is a vegetarian diet that does not consist of eating any form of products based on the animals. There are other forms of vegetarian diets, as lacto-ovo-vegetarian diet, which is to eat eggs and milk, but not the animal flesh.
Benefits
The reasons for which it chooses a vegan diet or vegetarian diet are varied. Some opt for a more healthy lifestyle, others are concerned to eat living things, and religion is another reason as well as the concern of the effects of the meat industry has on the environment.
For many, the health reasons are the driving forces to eliminate the meat and include:
less cholesterol
lowering the levels of saturated fats
lower blood pressure
lower risk of cancer
lower risk of type 2 diabetes
nutrients missing
a vegetarian diet can be very healthy; however, the vegetarian must be aware that his or her nutritional needs may not be fully achieved if certain criteria are not followed. By following a diet without meat, some essential nutrients can be left to one side.
The diet of vegetarians must be properly meal planning, if the person who undertakes this diet is to avoid certain nutritional deficiencies. The elderly, athletes, and children are particularly at risk of nutritional deficiencies, since one or more of the five food groups are no longer a part of the power supply.
Here are the major nutrients the vegetarian must take into consideration:
the protein - the protein is required for the body to grow and function. When you remove the meat from the plate number of your vehicle, it must be replaced with vegetable sources. Look to the soybeans, tofu, tempeh, beans, quinoa, nuts, and seeds of flax, to name only a few. It is a common misconception that the protein only comes from meat, as there are many plant sources.
Calcium - calcium is a mineral that is necessary for the construction of the os. This is particularly important for children, athletes, the women (to prevent osteoporosis) and the elderly. The traditional sources of calcium from dairy products need to be replaced by sources which include, vegan of soybeans, tofu, soy milk, sheets of turnip, fortified cereals, and beans, just to name a few.
Iron - iron is an essential mineral used to carry oxygen in the blood to all parts of the body. Lack of this trace element can lead to anemia. As above, animal sources are the best sources of iron. Foods such as oysters, clams, liver from different animals, are at the top of the list of foods rich in iron. The foods of plant origin contain iron, and include, but are not limited to the quinoa, beans, potatoes, soybeans, spirulina, and tofu. Phytic acid found in cereals and legumes can get on the track of iron absorption. This can be minimized by soaking legumes and eat unleavened bread grains such as crackers. The kitchen also contributes to the removal of the acid.
B12 - B12 is a vitamin which is unusable by humans in vegetable sources. Lack of this vitamin causes of nervous problems, depression, fatigue, weakness, to name only a few. Best sources include clam, the liver and the mackerel. The vegans are particularly at risk of lack of this vitamin.
Vitamin D - Vitamin D is one of the fat soluble vitamins, which enhances the absorption of iron, calcium and zinc. Lack of this vitamin is associated with high blood pressure, osteoporosis, dental caries, possible erectile dysfunction and problems with the blood cholesterol levels. The light of the sun is in fact the best source of vitamin D. vegans can the their of milk non-dairy enriched, and the cereals.
Zinc
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