Vegetarianism and Nutrition

Hello sir, I would like to talk about a subject that has been frequently asked to us lately and leaves question marks in our minds.

Yes, our topic today is vegetarianism and the effects of this nutritional choice on our health. When it comes to vegetarianism, the first thing that comes to mind is not consuming meat and its products. Even though this definition is partially correct, let's take a look at the details.

To define it, Vegetarianism is a diet that involves consuming mainly plant-based foods. If you are a vegetarian; It is the name given to 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 not at all.

Vegetarianism is also divided according to the food groups consumed.

Vegan Diet:No food of animal origin is consumed. The diet consists of grains, vegetables and fruits, and legumes. The number of people following a vegan diet around the world is quite low. . Some vegans reject honey because it comes from bees, gelatin obtained by boiling bones, and even chocolate because it contains milk. Vegans do not eat animal foods, do not wear clothes such as wool, silk and leather because they are obtained from animals, and do not use soaps containing animal fats. and consume dairy products.

Lowland vegetarian diet: Eggs are included in the diet along with plant foods. In addition, they do not consume meat and milk.

Lacto-ova vegetarian diet: It is the most commonly practiced vegetarian diet today. It is based on grains, vegetables, fruits, legumes, seeds, nuts, dairy products and eggs.

Polo Vegetarian Diet: Red meat is not consumed in this diet. In addition to plant foods, only poultry such as chicken and turkey are consumed.

Pesko Vegetarian Diet: Red meat is not consumed in this diet. In addition to plant foods, only animal products such as fish and mussels are consumed.

Semi-vegetarian Diet:Red meat is not consumed in this diet. Limited amounts of chicken and fish is stopped. Semi-vegetarians consume eggs, milk and their derivatives as much as they want.

So, if you ask what are the reasons for choosing vegetarianism; Health conditions, environmental awareness and animal welfare are factors. Vegetarians also take into account reasons such as economic reasons, moral dimensions, world hunger problems and religious beliefs in the diet they choose. In recent years, cardiovascular diseases, hypertension, diabetes, cancer, etc. A vegetarian diet is chosen to protect against chronic diseases.

We talked about the types of vegetarianism and the reasons why they are preferred. So, are there any drawbacks to our health? I can hear you ask. If we talk about the drawbacks;

• Being a vegetarian does not always mean leading a healthy lifestyle.
• If vegetarian individuals cannot adjust their nutritional diversity well, they may receive insufficient iron minerals. As a result, iron deficiency anemia may occur.
• In vegetarian diets, especially in vegans, vitamin B12 deficiency also causes anemia and causes irreversible damage to the nervous system.
• Vegetarian adults, growing children and teenagers. Their bone health may be at risk when they consume insufficient milk and products, which are good sources of calcium.
• Homocysteine ​​increases when nutritional diversity is not provided and when animal-based foods such as eggs and milk are not consumed enough to meet the need for vitamin B12. Increased homocysteine ​​level is a risk factor for cardiovascular diseases.

After learning about its drawbacks, a different question may come to our mind. If it causes so many deficiencies, why do people choose vegetarianism? So, in answer to your question, let's talk about the benefits to our health:

• Vegetarian diets reduce the risk of cardiovascular disease. Foods of animal origin have high total fat, saturated fat and cholesterol content. It is reported that coronary heart disease is 30% more common in meat eaters than in those who do not eat meat.
• Individuals who follow a vegetarian diet have a lower risk of blood pressure and hypertension than those who have a mixed diet, especially those who consume a lot of meat. This positive effect is due to the fact that vegetarian diets contain fiber, vegetables, fruits and nutrients. This is due to the high intake of potassium, magnesium and calcium, which are effective in regulating blood pressure, and the low intake of salt (sodium), due to the high content of plant nutrients such as legumes.
• Individuals who consume a vegetarian diet are diagnosed with cancer less frequently than individuals who eat a diet containing meat. . A vegetarian diet is rich in legumes, nuts such as walnuts and hazelnuts, fresh vegetables and fruits, and unpurified grain products. These foods also increase the intake of antioxidant elements (vitamin E, vitamin C, carotenoids, bioflavonoids and other bioactive compounds), which are known to protect against cancer.
• Those who eat meat have a higher risk of osteoporosis. Excessive consumption of foods containing high protein, such as meat, can cause calcium loss from bones. When a vegetarian diet contains sufficient low-fat dairy products, it ensures adequate calcium intake and reduces the risk of osteoporosis.
• Vegetarian diet is rich in fiber. Diabetes is less common in people who follow a high-fiber diet than in those who follow a low-fiber diet.
• Those who maintain a vegetarian diet are also at low risk for kidney stones and gallstones.

Yes, sir, vegetarianism is not a diet that is as harmful and causes deficiencies in our body as it seems, is it?

If you are a vegetarian, you should pay more attention to your nutrition and try to meet your needs for vitamins, minerals and especially protein that we get from animal-based foods. must. And in this regard, you can continue your vegetarian diet in a healthy way, preventing deficiencies, by getting professional help from a dietician.

I wish you healthy and happy days.eren 

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