Knowing Healthy Vegetarian Diet – Vegetarians are generally understood as a diet that does not eat meat. However, in fact there are still groups of vegetarians who still consume some types of meat or animal processed products. In order to keep the vegetarian diet healthy, it’s good if still pay attention to the balance of nutritional content in it, according to the physical condition of each individual.
Knowing Healthy Vegetarian Diet
The reason someone becomes vegetarian is very diverse, some of them because of health factors. Indeed, few benefits of this diet for health, including weight and healthy cholesterol levels, and reduce the risk of heart disease. In addition, the less likely to suffer from high blood pressure, prostate cancer, colon cancer and type 2 diabetes.
Know the Types of Vegetarian Diets
Most people think, if you already apply a vegetarian diet then the products consumed only those derived from vegetable. Not all vegetarians are. Here are some types of vegetarian diet.
- Semivegetarian or flexitarian
This vegetarian diet consumes food from plants, but occasionally still consume meat, dairy products, eggs, poultry and fish, or in small quantities.
- Lacto vegetarian
This vegetarian diet does not include meat, fish, poultry and eggs in the diet, but still consume dairy products, such as cheese, yogurt, and butter.
Contrary to lacto vegetarian, this vegetarian diet does not eat meat, fish, poultry and dairy products, but still allows egg consumption.
- Lacto-ovo vegetarian.
This vegetarian diet does not include all types of meat, but still eat eggs and susu.Merupakan the most strict vegetarian diet by eliminating the consumption of meat, fish, poultry, eggs, milk, and dairy products into the diet.
Important Nutrients to Look For Vegetarian
Armed with good understanding and planning, a vegetarian diet will not prevent your body from getting a balanced nutritional intake. Vegetarians can get the variety of nutrients the body needs, although it does not include animal products.
The following are the nutrients that need to get the attention of a vegetarian diet.
Protein will help the skin, bones, muscles, and other organs to stay healthy. Milk and processed products are a source of protein. Associated with the vegan diet, protein sources can be obtained from soy products, nuts, and whole grains. It is important to consume various types of protein sources to meet the needs of the body every day.
The body needs calcium to build healthy bones and teeth. Usually calcium is obtained from dairy and processed products, including yogurt and cheese. For those who adopt a vegetarian diet, especially vegan, a source of calcium can be obtained from soy products such as tofu and beans, rice or oats that have been fortified or added substances, tofu, sesame seeds, nuts, calcium, and dried fruits such as raisins.
- Vitamin D
To absorb calcium, the body needs vitamin D. For a vegetarian, in addition to the production of vitamin D by the body itself with the help of sunlight, this substance can be obtained from cereals and soy drinks that are equipped with vitamin D. In addition, vitamin D supplements can be an option other. Read product labels before buying to make sure there are no animal products.
Beneficial as one component of the thyroid hormone that helps regulate the metabolism, growth, and function of the major body organs. Adopting a vegetarian diet is at risk of not getting enough iodine intake. For that, they can eat some foods, such as soybeans, sweet potatoes, and cabbage vegetables. Examples of cabbage vegetables are broccoli, bok choy, and cauliflower. In addition, about a quarter of a tablespoon of salt with iodine addition can also help meet those needs.
- Vitamin B12
The body needs vitamin B12 to keep the nervous system and blood healthy. Unfortunately, these nutrients are found naturally from animal products. For vegetarian dieters, products that can be a source of vitamin B12 are very limited. Some products such as cereals or soy milk drinks that are supplemented with fortified vitamin B12 can be an option. However it is worth considering an additional supplement to meet the needs of the body.
Iron is badly needed by the body because the production of red blood cells in the body requires this substance. Some foods that can be selected as a source of iron are whole grains, flour and bread made from whole grains, iron-fortified cereals, and vegetable colored
- Omega-3 Fatty Acids
These nutrients are essential for maintaining heart health. Fatty acids are generally obtained from fish and eggs. For a vegetarian diet that does not consume these products, omega-3 fatty acids can be obtained from various types of cooking oils such as canola oil, soybean oil, and soybeans. If the intake is not enough, you can consume fortified products or supplements.
- Zinc (Zinc)
This substance is very important and functions in the process of cell division and protein formation. Zinc derived from vegetable is more difficult to absorb than zinc derived from animal. If you still consume dairy products, then cheese can be a source of zinc. In addition, zinc can also be obtained from whole grains, soy products, grains, and nuts.