Vegetarianism is a type of nutrition that involves limited or no consumption of animal foods.
Veganism, on the other hand, is a more limited and strict diet in which no animal products are consumed, as well as products such as wool, silk and leather, since they are obtained from animals; Since experimental animals are used, products such as cosmetics, medicines and toothpaste are not used; It appears as a lifestyle and worldview in which the equality of living things is defended.
Vegetarian Nutrition Types
1. Semi-vegetarianism is a group that consumes meat products on some days of the week.
2. Lacto-vegetarians are those who consume only dairy products from animal products. 3. Lacto-ovo vegetarians are the group that consumes dairy products and eggs.
4. Those who consume only poultry are polo vegetarians
5. Those who consume only fish are called pesco vegetarians.
Vegan Nutrition Types
6. Zenmacrobiotics; They feed on vegetables, fruits, legumes and grains. Some consume only grains. Some avoid saturated fat, cholesterol and refined sugars. They do not consume gelatin because it is obtained from animals, chocolate because it contains milk, or honey because it is obtained from bees.
7. Fruvitarians or Fruitists; They feed on fruits, foods such as squash and tomatoes, which are botanically considered fruits, and nuts. They believe that food will return to the soil and join the cycle.
8. Ravists do not believe in cooking food, thinking that food loses its nutritional value by cooking.
Why Vegetarianism?
The vegetarian diet first emerged for economic reasons. It has been suggested because growing and consuming plants is less costly than that of animals and to consider the continuity of resources.
The slaughter of animals is prohibited in Buddhism, and the consumption of some animals is prohibited in Christianity, Judaism and Islam for various reasons.
According to the religious teachings of Buddhism, Jainism and Hinduism, while alive, it is an animal. Consumption of the products obtained is free.
This diet spread in Europe after the famous philosopher Pythagoras adopted vegetarianism for ethical reasons and other people were influenced by him.
Nowadays, with the increase in scientific research, living a healthy life, maintaining ecological balance. Reasons such as providing protection, preventing climate change, and leaving a world where future generations can live have also been added to ethical reasons and continue to attract people's attention day by day.
Health Disadvantages
If applied unconsciously, it may also lead to deficiencies in vitamin B12, vitamin D, iron, calcium and zinc minerals. These can cause serious diseases such as anemia and osteoporosis.
Since the mid-1990s, many people in Sweden have adopted a vegan diet. This change was based on ethical reasons. Consuming only plant products instead of animal products such as eggs, meat and fish - without making them equivalent - caused concerns. Various nutritional supplements have been used to eliminate deficiencies.
According to the American Academy of Nutrition and Dietetics and the Italian Association of Human Nutrition, well-planned vegetarian diets can provide adequate nutritional intake in the prevention and treatment of some diseases and have positive effects on health.
Health Benefits
Vegetarian diet contains plenty of antioxidants, fiber, polyphenols, carotenoids, flavonoids and phytochemicals that are beneficial to health.
Since it is a diet low in processed food, the risks of chronic diseases such as heart diseases, diabetes, and chronic kidney disease are lower than other individuals.
With a good nutrition program, the immune system can be strengthened and a long and healthy life can be maintained.
It is known that vegetables and fruits, which we frequently see in a vegetarian diet, reduce the risk of death from diseases such as cardiovascular diseases, some types of cancer and obesity.
The risk of colorectal cancer is higher in those who follow a vegetarian diet or It is reported in the literature that meat consumption is low in individuals with low meat consumption.
It is known that high potassium intake in vegetarians is associated with a lower risk of hypertension, and thus it can be interpreted that it has a positive effect on blood pressure.
Macro and Micro Nutrients
Protein
It is known that grains, legumes and good quality soy products are used as protein sources in plant-based nutrition.
When Rand and his colleagues examined animal, plant and mixed food types, they found no difference in terms of nitrogen balance and proved that the protein requirements of individuals eating animal or plant foods were similar.
It is thought that vegetarians are deficient in amino acids, especially essential amino acids. Since plant foods have low amounts of essential amino acids, protein intake in various combinations must be increased.
Like consuming legumes and grains together.
Fats and Fatty Acids
Vegetarian/vegan diets generally have lower levels of total fat, saturated fat and cholesterol than non-vegetarian diets.
Omega-3 fatty acids have important functions such as cardiovascular health, prevention of inflammation, retina and brain development, and their best sources are seafood.
Long chain n-3 fatty acids, EPA and DHA, are mostly found in fish, eggs and algae.
DHA levels in the plasma and phospholipids of vegetarians with low or no consumption of seafood, eggs and algae were found to be low.
Dietary Fiber
Wheat bran, fruit peels and whole grains are among the insoluble fibers. They increase the transit time of nutrients through the intestines. They are not digested in the human intestine and may prevent the intake of some nutrients. These include essential fatty acids and some minerals such as magnesium, calcium, zinc and iron.
Vegetarian individuals consume 50-100% more dietary fiber and mineral deficiencies than omnivores. They should be careful about their intake, as it is also frequently seen. If attention is paid to preparation and cooking methods, it is possible to prevent vitamin and mineral deficiencies.
High fiber intake is also among the reasons why the risk of type-2 diabetes is observed to be lower in vegetarian individuals.
Eating high fiber from legumes, grains, vegetables and fruits is beneficial for weight control by providing improved intestinal environment and appetite regulation.
In addition, thanks to a high fiber and low-fat diet, the synthesis of short chain fatty acids by intestinal bacteria increases and the development of the intestinal microbiome is ensured.
Zinc
Zinc comes from animal sources such as meat, liver, fish, milk, eggs, cheese; As plant sources, it is found in almond kernels, walnuts, dried beans, wheat bran, bulgur, wheat, soybeans, cashew nuts, sunflower seeds and lentils (22;8).
Since the best sources are animal sources, their deficiency is frequently encountered in vegetarian individuals. Additionally, excessive intake of phytates, calcium, phosphate, iron and alcohol may inhibit zinc absorption.
Daily fiber intake should not exceed 25 grams. It is useful to soak beans, grains and seeds in water for a few hours to reduce their phytate content.
Vitamin D
The active form of vitamin D, the best source of which is the sun, was found to be at lower levels in vegetarian individuals than in individuals consuming meat and fish.
However, decreases in serum 25-dihydroxyvitamin D levels may also be observed in omnivorous individuals who do not consume vitamin D-fortified foods or supplements. Supplementation with ergocalciferol (vitamin D2), the herbal form of vitamin D, is also effective to maintain normal serum vitamin D levels.
Vegetarian individuals can consume ultraviolet-exposed yeasts and mushrooms, milk, orange juice, breakfast cereals and margarines as sources of vitamin D.
Vitamin B12
Vitamin B12 is absorbed in the ileum and stored in the liver and animal muscle, and it is the only vitamin found in nature. Since it is produced by synthesizing microorganisms, people can meet their needs from the foods they consume.
Generally, the best sources of vitamin B12 are animal foods such as meat, milk, eggs, offal and tuna.
B12 deficiency can cause pernicious anemia, inflammatory bowel disease, celiac disease, short bowel syndrome, megaloblastic anemia, cognitive performance decline and neurological disorders.
Iron
Its main function is to carry oxygen and it is also a necessary mineral for supporting the immune system and cognitive performance. It is mostly found in animal products. Legumes, grains and grape molasses can also be considered good sources.
According to current literature information, the rates of iron deficiency anemia in vegetarians and non-vegetarians are similar. It has been observed that the incidence of malnutrition-related anemia is higher in premenopausal female vegetarians.
Phytates, oxalates and tannins found in grains form compounds with iron and prevent its absorption. In addition, consumption of dietary fiber, excess of aluminum, calcium, zinc and magnesium and insufficient protein in the diet are also factors that reduce iron absorption.
Organic acids such as vitamin C and citric acid can be used to increase the bioavailability of non-heme iron in plant products. The effectiveness of compounds such as phytate and polyphenols that will inhibit absorption can thus be reduced.
It is possible to prevent this deficiency with a balanced diet.
Calcium
In addition to its effect on bone and dental health, calcium also has important functions such as blood clotting, release of enzymes inside and outside cells, nerve conduction, heartbeat control and mineral balance. has duties.
The best sources of calcium are milk and dairy products, molasses, sesame, hazelnuts, green leafy vegetables, legumes and dried fruits, eggs and green vegetables in moderate amounts.
Although calcium intake levels are similar in lacto-ovo vegetarians and omnivores, other vegetarians
Read: 0
