Vegetarian Diet
Vegetarian diets can be very healthful and safe provided that foods are balanced, and portions are adjusted for activity, sex and age. The following deficiencies are among the most prevalent among vegetarians, and which result from improper food balancing.
Healthful Benefits
When foods are balanced and nutrients are combined from a variety of foods, the result is a very healthful vegetarian diet. In many cases, vegetarians benefit from the following favorable aspects of a vegetarian diet:
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A lower intake of saturated fatty acids. In many cases, the majority of saturated fats consumed come from animal products. Since vegetarians only consume the dairy and eggs from animals, their diets are almost always lower in overall saturated fat than those who eat red meat.
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A higher intake of dietary fiber. Vegetarians usually eat a greater number of high fiber foods, especially legumes, since these are an excellent source of protein. A diet that is high in dietary fiber has been determined to be beneficial for lowering the probability of developing certain cancers, in particular colon cancer.
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A higher intake of antioxidant nutrients. Vitamins such as vitamin C and E are antioxidants that are found in certain fruits, vegetables and plant oils. A vegetarian diet focuses on incorporating a wide variety of these fruits, vegetables and plant oils and will always be higher in these nutrients than a diet that does not focus specifically on their intake.
Potential Complications of a Vegetarian Diet
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Iron deficient anemia. Dietary iron is essential to avoid iron deficient anemia, a blood disorder that is more pronounced in females than in males. Females should make certain to obtain an adequate amount of absorbable iron. Food contains heme iron and non-heme iron; heme iron is more easily absorbed by the body. About 40% of the iron in meat, poultry and fish is heme iron, of which about 15-35 percent is absorbed. The iron in dairy, eggs and plant food is largely non-heme, of which about 2-20 percent is absorbed. Non-heme iron comprises more than 80% of total dietary iron.
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Vitamin B12 deficiency. Vitamin B12 is obtained strictly from animal products. A primary symptom of a deficiency is changes in the nervous system (weak limbs, difficulty in walking and speaking, and jerking of limbs).
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Vitamin D deficiency or Rickets. The human body can synthesize Vitamin D from sunlight, but this is only possible when the sun reaches a certain intensity level. For many people who live in North America, this mean that for a few months of the year, they must seek other sources of Vitamin D as the sun is not intense enough. Milk is generally fortified with Vitamin D.
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Bulky diets. A bulky diet is one which is high in dietary fiber. In some circumstances, this regimen can restrict energy intake in the first few years of life.12
This is a very brief overview of the Vegetarian Diet. Much more research should be done before starting a Vegetarian or Vegan Diet. These websites should be very helpful.
http://www.oldwayspt.org
http://google.com
