The vegetarian diet is a fairly popular way of
eating not only in the whole world but also in our country. This type of
nutrition, which is preferred for health-related or other reasons, can reduce
the risk of chronic diseases, help to lose weight, and improve the quality of
your nutrition. The vegetarian diet has a positive effect on many health
problems, especially obesity.
Vegetarian
eating style can be preferred for various reasons. The vegetarian diet can be
preferred for health-related reasons, by those who want to maintain their
weight and those who do not want to consume animal products. The vegetarian
diet is also preferred to protect our bodies against chronic diseases such as
cardiovascular diseases, hypertension, cancer, diabetes, etc.
The
vegetarian diet is a type of nutrition in which nutrients of plant origin are
mainly consumed. Vegetarianism is a form of nutrition in which no meat and,
depending on preference, no animal products (eggs, milk, and dairy products)
are consumed. There are different types of vegetarianism. Vegetarians are
grouped differently according to the products they consume within themselves.
Types of
Vegetarian Diet
Vegans: They
are strict vegetarians. They do not consume any food of animal origin. Animal
products such as meat, fish, poultry, eggs, and dairy products, as well as
honey, are not consumed. In this diet, cereals, fruits, and vegetables, as well
as dry legumes are consumed. The number of people who follow a vegan diet in
the world and our country is not too many. In addition, there are also
subclasses of veganism.
Lacto-ova
Vegetarian Diet: It is the
most widely practiced type of vegetarian diet nowadays. In this type of diet,
the consumption of meat, fish, and poultry is ceased. However, the consumption
of eggs and dairy products is allowed.
Lacto-vegetarian
Diet: Meat, fish,
poultry, and eggs are not consumed. However, milk and dairy products can be
consumed.
Lowland-vegetarian
Diet: In this
form of nutrition, eggs are also consumed along with plant foods. Meat, fish,
poultry, and dairy products are not consumed.
Pesko
Vegetarian Diet: Red meat
and poultry are not consumed in this diet. However, fish species, mussel
seafood, eggs, and dairy products can be consumed.
Flexitarian
Diet: Includes
the occasional consumption of foods of animal origin such as meat, fish, or
poultry.
The Effect
of Vegetarian Diet on Health
Healthy
results can be achieved if vegetarian nutrition is applied correctly and
carefully. If it is not planned carefully, it can lead to health problems. A
healthy vegetarian diet is useful for health if a vegetarian diet is followed
and the recommendations are followed. The correct consumption of vegetables,
fruits, dried legumes, and cereal products brings along a healthy diet. But in
the vegetarian diet, one should pay attention to protein consumption and that
the right amount of vegetable protein sources is consumed.
One should
care about the intake of nutrients such as vitamin B12, vitamin D, calcium,
iron, zinc in the vegetarian diet. If these are not taken adequately, health
problems may be encountered. If you are not careful with vitamin B12 intake, it
can lead to permanent damage to the nervous system. Therefore, vitamin B12
should not be forgotten in vegetarian nutrition.
Vitamin D is
again among the vitamins that should be consumed carefully. Vitamin D helps to
absorb calcium and phosphorus in the body and to use it. Some dairy products
are enriched with vitamin D. If we can not consume vitamin D from these
products, it is necessary to take advantage of sunlight as much as possible.
