Avoiding meat may reduce your risk of obesity, diabetes and some types of cancer. Nutritionist Irina Pisareva told socialbites.ca about this. She also noted that vegetarians may experience depression and loss of energy, and hair and skin quality may deteriorate.
“There have been studies showing that vegetarianism helps reduce the risk of obesity, insulin resistance, type 2 diabetes, cardiovascular disease, atherosclerosis and some types of cancer. So there are certain advantages, but here it is worth considering and understanding the shortcomings, planning your diet correctly or turning to professionals. If you refuse meat, the quality of hair, nails and skin may deteriorate due to the lack of Omega-3 in the diet. And varying degrees of anemia, loss of strength, bad mood, stress, depression; “All of these are affected by the iron level in our body,” he said.
Pisareva added that Omega-3, iron, zinc, vitamins D and B12 may be deficient in a vegetarian diet, so if you give up meat, you should use appropriate nutritional supplements.
“It is very difficult to create a rational and correct menu for a vegetarian, you need to make sure that his diet contains sufficient protein, vitamins and microelements from vegetables, it should be as diverse as possible. Vegetarians’ bodies are generally deficient in Omega-3, iron, zinc, iodine, calcium, vitamin B12, selenium and vitamin D. Generally, vegetarian diet is richer in Omega-6 fatty acids, but Omega-3 is present in very small amounts. diet, so it is recommended to add dietary supplements. Vitamin B12 is very necessary for our body and no plant-based product is found in as much quantity as animal products. Many people say that soy products can be considered a source of B12, but they actually contain very little amount. “Vegetarians can get enough vitamin B12 by consuming eggs and dairy products, but those who do not consume dairy products need B12 supplements in their diet,” he said.
According to the nutritionist, iron from plant foods is absorbed by the body worse than from animal foods, so if you give up meat, there is a risk of iron deficiency anemia.
“Iron is found in plant foods, but it is a non-heme iron and is not sufficiently absorbed in the intestines. There are various factors that impair absorption, such as calcium and other polyphenols. Vitamin C increases iron absorption, but in all cases, heme iron from animal foods is better absorbed. Research shows that zinc is also often In our region, many people are principally depleted of selenium and iodine, meaning vegans and vegetarians suffer from this condition and are at risk. Therefore, you should pay attention to this and add nutritional supplements to your diet or regularly consume seaweed or iodized salt. In a plant-based diet “Calcium absorption is prevented by oxalic and phytic acid, as well as B12 deficiency and protein deficiencies. Therefore, people who do not consume dairy products need to be very careful,” he said.
October 1 is World Vegetarian Day, established in 1977 by the North American Vegetarian Society and supported by the International Vegetarian Union a year later. This holiday aims to raise awareness about the health and environmental benefits of not eating meat.
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