Thinking about trying a vegetarian diet? Perhaps you have colleagues who are vegetarians and you would like to know a little more about it. A visit to beerhealth.org provides us with some useful information.
Vegetarians are people who don’t eat meat or seafood and may not eat eggs or dairy foods. Vegans consume only plant foods. Well-planned vegetarian diets can provide all the essential vitamins and minerals necessary for a long and healthy life.
If you choose to be vegetarian or vegan, you need to plan your diet to make sure it includes all the essential nutrients. The wider the variety of foods you eat, the easier it will be to meet your nutritional requirements.
Some essential dietary requirements, which could be missing from a vegetarian diet if it isn’t carefully planned, include:
• Protein.
• Minerals (including iron, calcium and zinc) .
• Vitamin B12 .
• Vitamin D.
Protein is essential for many bodily processes, including issue building and repair Some good plant sources of protein include:
• Legumes such as beans, peas and lentils .
• Soy products including soy beverages and tofu.
• Whole (cereal) grains.
• Nuts and seeds.
Vitamin B12 is important for the production of red blood cells – it helps to maintain healthy nerves and a healthy brain. Vegans are at risk of developing vitamin B12 deficiency because it is not found in plant products.
Vitamin B12 can be found in dairy products and eggs. There are fortified vegan foods such as some soy beverages and some vegetarian sausages and burgers. If vegans don’t obtain their B12 requirement from these foods, they are advised to take B12 supplements.
There is very lile vitamin D in most people’s diets unless they eat fay fish, eggs, liver or foods fortified with vitamin D.
Vegans can increase their chances of avoiding vitamin D deficiency by consuming fortified soymilk and cereals. Remember, the sun is a major source of vitamin D.
Summer is a great me to stock up on the nutrient. If you’re fair skinned, experts say going outside for 10 minutes in the midday sun—in shorts and a tank top with no sunscreen—will give you enough radiation to produce about 10,000 international units of the vitamin.
Remember, if you are thinking about changing your diet, it is important to talk to your health care professional. He or she will be able to advise you on the proper food choices you need to make to ensure you are making the healthiest choices.
