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Title : ? What offers vegetarian diet benefits health or pose health risks
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? What offers vegetarian diet benefits health or pose health risks

Albert Einstein, Leonardo da Vinci, William Shakespeare, Charles Darwin, and Mahatma Gandhi had a common theme - they all advocated a vegetarian diet and lifestyle. In fact, George Bernard Shaw, vegetarian, famous writer and political analyst of the 1900s, said: "A man fed on whiskey and dead bodies can not make the finest that can work." Indeed, vegetarianism seems to have many benefits.

Vegetarian diets: An Introduction

Again and again meat eaters insist that vegetarian and vegan diets lacking the protein and other essential nutrients required, however, this is not necessarily true. A carefully planned vegetarian diet can provide optimal nutrition and offer many health benefits. By contrast, a poorly planned vegetarian diet can pose some health risks.

Fruits and vegetables should form the core of a vegetarian diet

Health benefits of vegetarian diets

vegetarian diets that include large fresh fruits and vegetables contain an optimum amount of antioxidants like beta-carotene and vitamins C and E. These vitamins safeguard body against cell and tissue damage. They also provide plenty of dietary fiber linked to a lower incidence of cardiovascular disease and obesity. The phytochemicals present in diets that function as antioxidants, phytoestrogens, and anti-inflammatory agents.

Studies have shown that vegetarians have cholesterol levels in the blood and are less likely to develop heart disease than non-vegetarians.

Vegetarian diets that are low in total fat and saturated fat along with other habits healthy lifestyle has been shown to reduce the risk of heart attack or stroke cerebral. Some studies suggest that regardless of body weight or sodium intake, high blood pressure (hypertension) is a minor problem among vegetarians than non-vegetarians.

Vegans are said to enjoy lower rates of cancer than non-vegetarians, especially prostate and colorectal cancer. Moreover, studies show that eating red meat is associated with an increased risk of colorectal cancer. So going vegan and vegetarian options appear to be good!

Health risks of vegetarian diets

Although vegetarian diets provide many health benefits, considering they eat good portions of fruits and vegetables. If vegetarian diets include a limited variety of food, then the nutritional adequacy can not be fulfilled. The major limitation of the diet, the more likely are nutritional problems.

Vegan diets are poor sources of zinc, calcium, vitamin D, riboflavin and vitamin B12. This is because the animal foods are the best sources of these nutrients - red meat for zinc; milk for calcium, vitamin D, and riboflavin; and any food of animal origin for vitamin B12.

Vegetarian sources of iron containing non-heme iron is poorly absorbed by the body compared with haem iron in animal foods.

In addition, vegetarians end up consuming a considerable amount of phytate (found in whole grains, bran, and soy products), oxalates (found in spinach, rhubarb, and chocolate) and tannins (found in tea). These substances bind to the minerals, which makes them unavailable for absorption by the body.

Our verdict of vegetarian diets

So what should I do? If you are a vegetarian, then you must ensure that it meets the nutrient adequacy. A sure shot way to do this would be to have a balanced vegetarian diet. For those who are vegan, go to a dietician and get a vegetarian diet plan nutritionally balanced, for lovers of vegetarians, could also benefit from eating good servings of fruits and vegetables while reducing the intake of red meat.

Additional Reading: 10 vegetable sources of complete proteins .

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