People on a vegetarian diet are people who consume plant foods and do not consume animal foods (such as red meat, chicken, fish, milk and milk products, eggs) in limited amounts or at all.
Vegetarian Diet Types
They are divided into various groups according to the limitations in food types.
Vegan diet; They do not consume any food of animal origin, nor do they consume secondary products such as milk obtained from animals, honey, or gelatin obtained by boiling bones. Apart from these, they do not use any goods made of wool, silk or leather obtained from animals, and they do not use soaps containing animal fat.
Lactovegetarian nutrition; foods of plant origin and those of animal origin; They consume milk and dairy products.
Ovavegetarian nutrition; They consume only eggs of animal origin.
Lactovavegetarian nutrition; They consume milk, dairy products and eggs, and do not include meat products in their diet.
Semi-vegetarian nutrition; They consume milk and dairy products, eggs, chicken and fish.
Effects of Vegetarian Nutrition on Health
Vegetarian and vegan diets have become increasingly common in many developing countries for health, animal protection and ecological reasons, and this group Many studies have been published regarding nutrition and its effects on health. When a vegetarian diet, which is based on plant sources such as vegetables, fruits, grain products, legumes and nuts, is planned in a balanced manner, positive effects are observed in terms of health. However, if animal sources are not consumed and plant sources are not used sufficiently, vitamin and mineral deficiencies may occur.
Herbal products contain more dietary fiber, fruits and vegetables contain more water content and lower calories per unit volume. Since excessive calorie intake is more dangerous than inadequate calorie intake; One of the benefits of vegetarian diets is reducing the risk of obesity. Protein is widely available in foods and is unlikely to occur in a balanced vegetarian diet with total protein deficiency. The biggest risk in a vegetarian diet is the consumption of meat, as well as the consumption of eggs, milk and dairy products. It is caused by amino acid deficiencies. Vitamin B12 deficiency is seen in many more people than expected, both vegetarians and omnivores. The presence of milk, milk group and eggs in the diet ensures that sufficient vitamin B12 is stored. However, vitamin B12 deficiency is observed in strict vegetarians, and supplementation is required in these people. Excluding animal foods from the diet can cause calcium deficiency. Many vegetables contain calcium, but its absorption and bioavailability decrease because it is bound to oxalate. It is possible to protect against many diseases such as diabetes, hypertension and cardiovascular diseases with well-planned vegetarian diets. However, it would be beneficial to plan their diet in a way that compensates for the deficiency of protein, calcium, iron, vitamin B12, vitamin D, zinc and fatty acids found in foods they do not consume, such as milk and dairy products, meat, fish and eggs.
Nutrition Recommendations for Vegetarians
Legumes, oilseeds, vegetable oils, olives, grains, vegetables and fruits should be included daily.
Legume dishes and rice varieties. and should be supported with salad.
Tofu, soy meat and products can be preferred instead of cheese and eggs.
Grains should be preferred instead of white grain products, starch and starchy foods.
Tea and coffee consumption should be 45 minutes before or after a meal.
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