The popularity of vegetarianism is growing every year. Many people around the world follow the rules of this food system. Also, some of the world’s showbusiness stars are becoming vegetarians, prompting their fans to follow the example of their idol. Each of them has their reasons for becoming a vegetarian, but sometimes a lack of information about the correct principles of any system of nutrition can lead to negative consequences.
Vegetarianism is a dietary system that involves avoiding certain types of foods, as a rule, it is meat, eggs, dairy products, and fish. Most vegetarians decide to avoid animal products based on ethical principles. But, none of them thinks that the exclusion of any group of foods leads to a deficiency of essential nutrients. Therefore, following a vegetarian diet, you should compensate for the missing nutrients with other types of foods or nutritional supplements.
At the same time, according to nutritionists, certain types of vegetarianism are suitable for almost all adults if you follow all the rules.
Vegetarians try to eat in a balanced way, but some animal products are essential.
For example, vegans, refusing all types of animal products, risk getting a deficiency of essential amino acids that our body does not synthesize on its own. Therefore, they should include legumes, mushrooms, nuts in their diet. These foods are rich in vegetable protein and antioxidants, but their level is lower than those found in fish, meat, and eggs significantly.
The average adult can close the daily intake of proteins with plant foods. But pregnant women, children, and people with certain chronic conditions need a higher dose of protein that only animal products can provide. Therefore, vegetarianism can be dangerous for some groups of people.
Vegetarians can get protein and amino acids from plant foods. Unfortunately, such nutrients as vitamins B12 and D, zinc, and iron can enter their body in an amount which is not enough, and it leads to the appearance of anemia and other negative processes.
Vitamin B12 is found only in animal products, and a lack of it leads to serious health problems. This vitamin plays an important role in the process of cell regeneration, blood circulation, and the formation of the sheathing of nerve cells. Vitamin B12 deficiency can lead to anemia, nervous system disease, decreased immunity, and cardiovascular disease.
The exclusion of fish from your diet threatens the deficiency of docosahexaenoic acid (omega 3), which has anti-inflammatory properties, protects nerve cells from destruction, and the cardiovascular system from the influence of a negative environment.
By eliminating animal products, you run the risk of getting vitamin D deficiency. Unfortunately, you can get it from only sunlight, fish, and butter.
Therefore, if you are a vegetarian, you need to check the level of vitamins and minerals in your body and replenish them with special supplements. Your health is your responsibility.