Many people follow a vegetarian diet but there is no definitive dietary patterns. People who follow vegetarian diets can be divided into the following categories.
- Vegan or completely vegetarian
- Lacto vegetarian
- lacto ovo vegetarian and
- Semi-vegetarian
Vegans follow a diet that includes foods from only fruit crops such as vegetables, seeds, nuts, seeds, and nuts. Lacto vegetarian diet consists of food crops along with the cheese and dairy products. Lacto ovo vegetarian diets can contain eggs. Semi-vegetarians eat plant foods, eggs, dairy products, fish and chicken but does not include red meat.
Nutritional aspects of vegetarian diets
Vegetarian diets either low or completely free from animal products. So they are low in saturated fat and cholesterol, and reduce the risk of obesity and many diseases such as diabetes mellitus, blood pressure, some cancers and coronary heart disease. But there is a shortage of certain minerals and vitamins in the diet that one needs to properly and carefully planned diet. If essential nutrients are included in the vegetarian diet can be healthy and well nourished. But one should not include too many calories and saturated fat in the diet, but it can have negative effects on our health.
Nutrition should be included in a vegetarian diet
Vegetarian diets should include an array of nutrients for optimal results. This should include the right amount of protein, minerals and calcium
Protein: For an adequate amount of protein vegetarian diet can be derived from plant sources. Vegetable protein alone can provide the required number of amino acids required by your body. Vegetables, grains, seeds, beans and nuts contain essential and nonessential amino acids. Soy protein is also a good source of protein which can be considered equivalent to animal sources and it can complement the body’s protein needs.
Iron: red meat, egg yolks, liver is the richest source of iron and cholesterol. So vegetarians can be low in iron intake. To supplement this deficiency you need to consume lots of beans and spinach. Dried fruits and brewer’s yeast can also be taken because they are a good source of protein derived from plants.
Zinc: Zinc is necessary for growth and development of your body. Plant sources of zinc beans, nuts and seeds. Supplements should not be taken more than 15 to 18 mg. if the supplement is taken more than 50 mg can reduce HDL cholesterol in humans.
Vitamin B-12: Vitamin B-12 is mainly found in animal sources. In a vegetarian diet is found in cereals, in some brands of yeast, fortified soy beverages, and from vitamin supplements.
Vitamin D: vegetarians generally do not have vitamin D because there is no convenient source. But exposure to sunlight, fortified milk with vitamin D, fortified soy milk to give a modicum of it.
Calcium: Vegetarians can absorb more calcium than non-vegetarians. Some sources of comfort are spinach, broccoli, beans, soy products and kale
Vegetarians consume fewer calories than non-vegetarians. So they need to consume a variety of foods and adequate calories to meet energy demand. They should emphasize on consumption of unrefined grains and cereals. Vitamin A and vitamin C rich foods are also important. Consumption of dairy products should be limited to fat-free products or low-fat and cholesterol consumption should also be limited in the 300 mg per day.