Vegetarianism In A Nutshell

Fresh vegetables are important components of a healthy diet. (Photo credit: Wikipedia)

Vegetarians are the people who love to eat vegetables and refrain from animal foods. There are various types of vegetarians. Vagans are the strictest vegetarians who eat only plant foods and exclude all animal by-products such as eggs, milk, cheese, curd, butter, ghee and even honey. Also vegans avoid leather for clothing and goose-fat for shoe polish. There are lacto-vegetarians  who eat plant foods as well as dairy products but not eggs  and lacto-ovo vegetarians who eat both eggs and dairy products. Ovo-vegetarians eat eggs but not dairy products.There are even fish-eating vegetarians. The common factor among them is that they do not eat the flesh of warm- blooded animals. Different reasons are there to be a vegetarian. reasons may be

• Various religious beliefs or spiritual reasons
• Respect for sentient life
• Compassion for animals
•  belief in Nonviolence
• Health related
• Political, Environmental, Cultural, Aesthetic or Economic Reason

The key to any healthy diet is to choose a wide variety of foods and to consume enough calories to meet your energy needs. Vegetarians should pay attention to these five categories for a better health.

• Protein
• Calcium
• Vitamin D
• Vitamin-B12



Wikipedia

• Iron

In India specific symbols are used for both Vegetarian and Non-vegetarian. Green for vegetarian and brown for nonvegetarian.

Benefits of Vegetarianism:

• Maintains ideal weight: One of the main benefits of a proper vegetarian diet is its low caloric content in relation to the bulk supplied, which helps to maintain ideal weight.
• Improves digestion: Plant-based foods and fresh fruits are rich in fiber, improving the digestion and elimination process. High fiber diets have also been linked to preventing certain types of cancer.
• Healthy skin: Diets rich in water-based and plant foods are  rich sources of antioxidants and vitamins, ideal for healthier skin every season.
• Hormone-free eating: Fruits, vegetables, and soy products are never injected with growth hormones and other chemicals that may harm the human body.
• Lowers blood pressure: Vegan and vegetarian diets can be naturally low in fat and sodium, helping reduce blood pressure and improve circulation instead.
• Lowers risk of diabetes: Steady blood sugar is easily achieved with a nutritional vegetarian diet, and the cycle of blood sugar peaks and crashes is almost eliminated without the meat and unhealthy carb combinations.
• Prevention of Type 2 diabetes: Type 2 diabetes is becoming more common with the rise of obesity around the world, and vegetarian diets may even can prevent it by including complex carbs and fiber that help the body manage insulin more efficiently.
• Healthy amino acids: Plant-based proteins (e.g. soy) can be an excellent source of amino acids that help with protein assimilation and metabolism.
• Increases life span: With the body in harmony and free of harmful toxins and chemical buildup, vegetarians may live longer than their fellow meat eaters.
• Lowers risk of lung: A diet filled with fruits, vegetables, and fiber can help reduce the risk of lung disease and related illnesses.
• Lowers risk of cancer: With a diet rich in antioxidants, phytochemical, and vitamins, vegetarians naturally lower their risk of cancer such as Colorectal, ovarian, and breast cancers.
• Lowers the problems related to heart: Being a vegetarian, the heart problems are less to see.

Healthiest Way To Become A Vegetarian:

• Choose whole-grain products, e.g. whole wheat bread, brown rice, or whole-grain cereals instead of refined or white grains.
• Eat a wide variety of foods.
• If you eat dairy products, choose non-fat or low-fat varieties.
• Use eggs in moderation.
• Limit intake of sweets and high fat foods.
• Use a regular source of vitamin B-12 and vitamin D.

Limitations Of Vegetarian Diet:

• Proteins found in animal products such as meat,chicken , fish, eggs, milk are not found in plant products and the body can not synthesize itself. So there will be protein deficient. Too much fiber can not be fully metabolized by the body.
• Vegetable proteins (peas, chickpeas, beans, green vegetables, fruit and vegetable oils, cereals, vegetables and dried fruits, bread, flour, pasta, rice, semolina) are poor or do not contain all essential amino acids, particularly important for proper functioning of the body. Iron is found in large amounts in red meat, but not in plants.
• Calcium Deficiency(contained in milk and derivatives, meat) can be quite important in vegetarian diet, as vitamin D deficiency and recommend taking supplements for those who follow a strict vegetarian diet, but only under medical prescription.