Vegetarian and Vegan Nutrition

Vegetarianism is a diet that does not consume animal-derived foods in limited amounts or at all and replaces them with plant-derived foods. Veganism is; It is defined as people who consume only plant foods and do not consume animal foods (such as red meat, chicken, fish, milk and milk products, eggs).

Vegetarian and vegan diets are developing for health, animal protection and ecological reasons. It has become increasingly popular in many countries and many studies have been published on the nutrition style and health effects of this group.

There are many types of vegetarian diets. These are:

• Lacto-ovo vegetarian diet: The diet includes plant-based foods, dairy products and eggs.

• Lacto-vegetarian diet: The diet does not include meat, fish and eggs, only milk and dairy products and foods of plant origin.

• Ovo-vegetarian diet: Meat and dairy products are not included in the diet. However, there are plant-based foods and eggs.

• Vegan diet: All animal foods, meat products, milk and dairy products, eggs, honey, etc. foods are not consumed. Some vegans do not even use animal products such as leather and silk in daily life.

• Semi-vegetarian diet: Meat is not consumed in this diet. The diet includes foods of plant origin, as well as limited amounts of fish and poultry. Milk and dairy products and eggs can also be consumed.

• Pesco-vegetarians: Meat and poultry are not consumed. Fish, milk and dairy products and eggs are included in the diet.

• Polo-vegetarian diet: In addition to plant-based products, poultry meat is included in the nutrition programs.

• Fruvitarians (those who eat fruit): Only vegetables, fruits and nuts that are botanically included in the fruit group are included in this diet.

• Macrobiotic: The diet consists of grain foods and grains.

HISTORY OF VEGETARIAN NUTRITION AND THE DEVELOPMENT OF VEGETarianism

The oldest documents regarding vegetarianism date back to the 6th century BC in Europe. In the early 1800s, some Christian groups adopted a vegetarian diet, and with the influence of these groups, the first 'Vegetarian Association' was established in England in 1847. The association still continues its activities today under the name 'Vegetarian Society of the United Kingdom'. After the International Vegetarian Union was established in 1908, the first vegan society emerged in 1944. Vegetarian associations continued to increase until the 20th century and continued to spread thanks to vegetarian nutrition followers such as Mahatma Gandhi. In the 21st century, due to scientific studies and the effect of a vegetarian diet on reducing the risks of some diseases, prejudices regarding this diet have decreased and this diet has become increasingly important by being adopted. Today, the vegetarian diet is still widespread.

VEGAN NUTRITION AND HEALTH

In vegetarianism, which has various nutritional styles, the nutrients needed for each group differ. can show. Balanced nutrition problems for vegetarians are about whether nutrients such as protein, calcium, iron, zinc, vitamin B12, vitamin D and fatty acids are consumed in a balanced and sufficient manner.

Among these nutrition groups, especially the vegan diet is the riskiest. Vegan nutrition can only be made sustainable with a planned and careful nutrition program.

Positive Effects

• It is a fiber-rich diet and positively affects the health of the digestive system. p>

• It is a diet rich in antioxidants.

• Since it is a diet based on vegetables and fruits, vitamin and mineral intake is provided at high levels.

• It protects heart health as there is no intake of saturated fat and cholesterol.

• The risk of kidney and gallstone formation is less.

• Helps to lose weight.

• It protects against some types of cancer.

• It reduces insulin resistance.

Negative Effects

• Due to B12 deficiency; pernicious anemia, growth retardation, d depression and memory problems may occur.

• Due to insufficient protein intake; Deficiency in amino acids may occur and muscle loss may occur.

• Phytic acid, which is found in high amounts in grain foods, legumes and other plant products; It can block the absorption of calcium, magnesium, iron and zinc.

• In the long term, muscle bone pain and anemia may be observed due to the decrease in these minerals.

• Recent studies have revealed that allergies are twice as common in people with this type of diet.

THOSE WHO ARE VEGAN. WHAT SHOULD YOU CONSIDER?

• You should not approach pre-packaged vegan products with the logic of "vegan nutrition equals healthy life". You must specifically examine their content. Because in order to obtain vegan products, you may be consuming products that are overly processed, with unhealthy fatty acids and excessive carbohydrates added.

• For vegetarians, fatty acids such as EPA, DHA and alpha linoleic acid are very important. ω-3 fatty acids, which contain two important fatty acids such as EPA and DHA, which cannot be synthesized by the body, play an active role in the development of nerve tissues, brain and eye health, and cardiovascular functions.

• Insufficient intake of ω-3 fatty acids causes visual and learning disorders due to the decrease in the amount of DHA in the brain. In ω-3 deficiency, some skin diseases such as dry skin, asthma, arthritis, growth retardation, diabetes and some types of cancer, as well as many psychological diseases, occur.

• EPA and DHA, It is found in foods of animal origin, especially cold-water fish. α-linoleic acid, which can be found in plant sources and is the precursor of ω-3 fatty acids, is converted into EPA and DHA fatty acids in the liver, albeit in low amounts. Therefore, it is an important fatty acid for vegans.

• Although plant-based foods contain α-linoleic acid, they are poor in long-chain EPA and DHA fatty acids. For vegetarians, foods such as walnuts, canola oil, soy, flaxseed, sea vegetables, algae and their derivatives are recommended as sources of ω-3 fatty acids. is. Fish consumption may be recommended for some types of vegetarians (except vegans).

• Knowing the macronutrient, vitamin and mineral values ​​contained in the foods you consume will save you from a uniform diet. In this way, you can add variety to your diet by knowing what you need.

• Vegans and vegetarians who do not consume seafood or dairy are in the risk group in terms of iodine. For this reason, vegans can eliminate iodine deficiencies by using seaweed, iodized salt or iodine supplements.

• Vegetables such as sweet potatoes, soy, broccoli and brussels sprouts, which are commonly consumed by vegans, are due to their goitrogen content. It reduces iodine absorption.

• For vegans, it is recommended that low iodine intake is in risky situations and pregnant vegans of childbearing age should supplement 150 μg of iodine daily.

• If the expectant mother is fed with foods deficient in iodine during pregnancy, the child may experience disabilities in mental and physical development.

• For vegetarians, enriched breakfast cereals, dried fruits, beans, lentils, Green leafy vegetables, sesame seeds, hazelnuts and whole wheat bread can be used as iron sources.

• Calcium and tannin reduce iron absorption. Therefore, consumption of tea and coffee; Calcium supplements should be consumed a few hours before a meal high in iron.

• It is also recommended to consume these foods together with foods containing vitamin C to increase iron absorption. The presence of these foods as iron sources in the diet of vegetarians who can consume fish and poultry will increase iron absorption compared to plant-based foods.

• Foods rich in calcium, especially this group, should be consumed more. Dairy products are a natural source of calcium for vegetarians and non-vegetarians. Vegans can consume fortified soy formulas, calcium-rich green leafy vegetables, soy milk, soy yogurt and various calcium supplements.

• B12 supplement should definitely be taken. In a study, it was 52% in vegans and 7% in vegetarians and those who eat both animal and plant sources. Vitamin B12 deficiency was observed in the

• Soy milk, breakfast cereals, milk and dairy products, eggs, and foods fortified with B12 can be used as a source of B12 for vegetarians. Vitamin B12 supplementation is recommended especially for pregnant and breastfeeding vegans and their babies.

• In order to meet the need for essential amino acids, grains, shellfish and seeds or dry foods such as rice and lentils are consumed in the same meal. Consuming legumes together supports the protein need.

 

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