NUTRITIONAL TIPS FOR VEGETARIANS

A broad study covering 5000 meat eaters and 6115 vegetarians, conducted over a period of 12 years, showed that the incidence of cancer was 40% lower among vegetarians. The incidence of heart disease was also significantly lower among vegetarians. In addition, death from all causes was 20% higher among meat eaters than among vegetarians.

Eating more fruit, vegetables, grains and oleaginous fruit reduces blood pressure and cholesterol levels, and at the same time increases the amount of antioxidants circulating in the blood.

However, a vegetarian diet that is not carefully balanced can result in various deficiencies. Eating too much fruit can cause gastrointestinal fermentation, with resulting increased acidity and loss of minerals.

Sometimes meat that is replaced by an excess of grains results in loss of muscle tone and a tendency to gain weight (in some cases a tendency to diabetes has been observed).

Zinc and magnesium deficiencies can occur, weakening the nervous system and causing cardiac insufficiency, chronic migraines and genital problems (often related to a lack of zinc).

Many vegetarians, especially those who don’t eat eggs or dairy products, lack protein. To make sure you’re getting all the nutrients you need, add these food to your diet – beans and legumes for protein, oatmeal and whole wheat for iron, and walnuts and canola oil for omega-3.

Too much cabbage or corn, on the other hand, can have a harmful effect on your thyroid gland.

Sprouted grains should be an important part of every vegetarian’s diet, served with almost every meal.

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