Vegetarian Diets: Do They Help?

Vegetarian diets are lower in cholesterol and saturated fats than non-vegetarian diets, and may bring positive results if well-planned. Vegetarians may have a lower risk for developing coronary heart disease, diabetes, some forms of cancer, obesity, and high blood pressure, studies showed.

However, vegetarian diets may be unhealthy if they do not contain important nutrients.There are four types of vegetarian diets. The vegan diet includes fruits, grains, vegetables, nuts, and seeds. The lacto-vegetarian diet also includes cheese and dairy products beside the foods from the vegan diet. The ovo-lacto-vegetarian includes eggs too. The semi-vegetarian diet does not allow red meat but permits chicken, fish, eggs, and dairy products.
The most important nutrients for a vegetarian diet are proteins, iron, vitamin B-12, vitamin D, calcium, and zinc. Dieters need protein because they provide essential amino acids that give energy. Good protein sources for vegetarian dieters are vegetables, whole grains, nuts, soy, and seeds.

Iron is important for vegetarians because they show a higher risk for iron deficiency than non-vegetarians. Foods like spinach, dried fruits, brewer`s yeast, dried beans, or enriched products are sources of iron. Vitamin B-12 comes from animal sources only but may be found in fortified breakfast cereals, vitamin supplements, or soy beverages.

Vegans who do not get enough sunlight should get vitamin D supplements. Calcium is better retained and absorbed by vegetarians than non-vegetarians. That`s why they need spinach, broccoli, soybean products, or kale.

Vegetarian dieters may take zinc from grains, vegetables, nuts, and shellfish. However, they should not take as vitamin supplements more than eighteen milligrams of zinc, because it may lower the level of good cholesterol.

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