Common Vegetarian Diet Nutritional Deficiencies
The vegetarian
diet has distinct health advantages. One of the most notable ones is an increased overall lifespan, as well as a significantly decreased risk of early mortality. This is due to the fact that vegetarians have a lower risk of developing diabetes, heart disease, and cancer. It is still debated whether these health effects can be directly attributed to the vegetarian diet, or if this is linked to the type of person who decides to become vegetarian (who are generally more health conscious). That aside, the facts are there: vegetarians enjoy a higher standard of health.
Some nutrients are more easily obtained when eating meat, though. In order to maximize health on the vegetarian diet, there should be special attention paid to these lacking nutrients.
Zinc
Current estimates put people at risk of zinc deficiency worldwide at 2 billion people, or 25% of the population. Zinc deficiency can lead to serious issues if severe enough, but most vegetarians in the developed world are not at risk of these. This includes anything as minor as reduced appetite and diarrhea to stunted growth and brain development. Zinc is found in large doses in meat, so it should be compensated for in the vegetarian diet. Try eating zinc-rich foods, such as milk, eggs, almonds, cashews, and tofu occasionally to get the zinc you need. A well rounded, healthy diet, that includes all the food groups will definitely yield proper zinc levels in the vegetarian diet - this is the best way to get your zinc.
Iron
Iron is found largely in meat, but can be found in many different types of plant based foods. The iron found in meat is "superior" to plant-based iron, as it is heme iron. This is more readily absorbed into the body than the plant-based non-heme variety. Iron deficiency can lead to brittle nails, headaches, paleness, and other anemic-like symptoms. This is because iron helps the blood deliver oxygen to the body. Good sources of iron include: brussel sprouts, molasses, kale, collards, Swiss chard, and green beans. Try to incorporate some of these into your diet on a weekly basis.
Vitamin B12
Vitamin B12 is the most commonly deficient nutrient in the vegetarian diet - and even more so in the vegan diet (no meat, milk, dairy, or other animal products). B12 is an essential nutrient that assists blood in carrying oxygen. Without it, anemic symptoms emerge. Vitamin B12 is found mainly in meat, but can also be found in: Uncleaned vegetables, yeast-heavy beer, nutritional yeast, and fortified soy products.
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Is it possible to lose 40-50 lbs in 3-4 months?
I currently weigh around 170 (I'm 5'4 if my height matters). I have gained weight from a failed pregnancy and depression due to it. I am going back home on Summer break from college and want to look my best to wow my friends and family. School gets out on May 11th. I currently work out for about an hour a day (5-6 days a week). 15-20 minutes on weight lifting, 15minutes of dancing and 30minutes of using the stationary bike. I have switched to a no sweets, vegetarian diet (I do eat fish sometimes, although rarely). I also no longer drink sodas. I now drink water and take vitamins daily. Do you think I will reach my goal? If not, please tell me how to modify this so that I have a better chance!
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Is a vegetarian diet healthy?
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Will a couple glasses of wine a night kill my workout?
I've enjoyed a couple glasses of red wine every night for the last several years. But I just started weight lifting and I heard that consuming alcohol kills any muscle development. Is two glasses of wine going to make any difference?
I'm 5'9" 130 lbs and fairly toned. I've never needed to work out to look fit, but recently decided to see if I can get bigger. So gaining weight from the wine is not a concern....if I were going to gain weight it would have happened by now. Also I'm on a completely vegetarian diet with protein supplement.
So are people just being anal when they say that consuming any alcohol kills muscle? I'm skeptical of answers from people with body builder profile pictures....which seems to be all I can find online...I'm not looking to be a body builder; just a little bigger.
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