A vegetarian is a person who does not eat meat or animal products. However, types of vegetarian diets can vary widely. While some individuals exclude all animal products (vegans), others limit the amount of animal products as part of their total overall diet.
Medical experts are of the view that a well -planned vegetarian diets can be healthful, nutritionally adequate, and may provide health benefits in prevention and treatment of chronic diseases during all phases of the lifecycle.
According to the Academy of Nutrition and Dietetics, vegetarian diets have been associated with lower levels of obesity, reduced risk of cardiovascular disease and lower total mortality. Lower LDL cholesterol levels, lower blood pressure, and lower rates of hypertension, type 2 diabetes, and some forms of cancer, have been shown in vegetarians compared to non-vegetarians.
Vegetarians tend to consume fewer overall calories; a lower proportion of calories from fat and cholesterol; and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber than non-vegetarians. These features may reduce the risk of chronic disease. Because of the variability in vegetarian diets, it is important for individuals to become familiar with their individual nutritional needs and potential dietary deficiencies.
Vegetarians have different dietary practices, but most can be categorized into one of the following groups: Vegans, or total vegetarians, eat only plant foods; including fruits, vegetables, legumes (dried beans, peas, and lentils), grains, seeds and nuts.
Another type of vegetarian is that of yLacto vegetarians. They eat plant foods as well as dairy products, such as milk and cheese. While Lacto-ovo vegetarians eat plant foods, dairy products and eggs. Most vegetarians in the western world fit into this category.
Semi-vegetarians don’t eat red meat, but may include chicken or seafood with plant foods, dairy products and eggs.
People on vegetarian diets generally receive adequate amounts of most nutrients. However, the following nutrients may be lacking. Vegetarians should make sure they get adequate amounts of these nutrients which include; protein; calcium; vitamin D; Vitamin D12, among others.
READ ALSO : FUTA admits 10% of Post-JAMB applicants
Protein is needed for growth and maintenance of body tissues. It is necessary for enzymes, hormones, antibodies and milk production in women who are breastfeeding. Plant sources of protein can provide adequate amounts of essential and nonessential amino acids, if they are reasonably varied and caloric intake is sufficient to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain essential and nonessential amino acids. Textured vegetable proteins and meat analogues, such as tofu and tempeh (usually made from soybeans and fortified with amino acids) are good protein sources. An assortment of plant foods eaten over the course of a day can provide all essential amino acids; thus, complementary proteins do not need to be eaten at the same meal.
Another essential nutrient is Omega-3 Fatty Acids. An increasing body of research shows the many benefits of omega-3 fatty acids. These fats may reduce the risk for cardiovascular disease, improve cognitive function and vision, and act as an anti-inflammatory in the body. The primary sources of omega-3 fatty acids in the diet are fish, organ meats, and DHA-enriched foods such as eggs. Based on these food sources, vegetarians may not get enough omega-3 fatty acids in their diet. However, vegetarians can still boost their omega-3 intake by eating foods like flaxseed, walnuts, canola oil and soy. They can also choose from the increasing variety of DHA-enriched foods sold in the marketplace, such as some soy milks and breakfast bars. Finally, capsule supplements made from DHA-rich microalgae are available, but it is always important to consult a healthcare provider before taking a supplement.
Calcium is also very important as it is needed for strong bones and teeth, for normal blood clotting and for normal muscle and nerve function. Most calcium in the some diet comes from milk and milk products. When these foods are avoided, calcium must come from other sources. Dark green leafy vegetables are the plant foods that provide the most calcium.
Certain plant components may inhibit the absorption of dietary calcium. In the context of the overall diet however, this does not appear to be significant. Calcium from low-oxalate vegetable greens is absorbed as well or better than calcium from cow’s milk. Fruit juices fortified with calcium and calcium-set tofu are also good sources of calcium
According to medical experts, deficiency in vegetarians is rare, and there is little evidence to show that calcium intakes below the Dietary Reference Intake cause major health problems in vegetarians .
Vitamin D is required to absorb calcium from the digestive tract and to incorporate calcium into bones and teeth. Few foods contain large amounts of vitamin D. The best sources–fortified milk, egg yolks and liver–are all of animal origin. Therefore, vegetarians, especially vegans, may not get enough.
Sunlight is another source of vitamin D. The body makes vitamin D from sunlight on the skin. People regularly exposed to sunlight can get enough vitamin D without having any come from food. However, sun exposure can be limited by several factors, including dark skin, pollution and northern latitudes. If sun exposure is limited and there are no animal products in the diet a vitamin D supplement is needed.
Vitamin B12 is needed for normal red blood cell formation and normal nerve function. The body needs only small amounts and can store it in large amounts. Therefore, a deficiency takes a long time to develop, maybe several years. Once a deficiency does develop, however, it results in irreversible nerve damage. Thus, vegetarians need to pay special attention to this nutrient.
Studies have shown that Vegans especially who remove certain foods from their diets may be at risk for iodine deficiency. Whereas iodized salt is a source of iodine, kosher and sea salts are not. Besides iodized salt, vegans can get iodine from seaweeds, soybeans, sweet potatoes and cruciferous vegetables such as broccoli and cabbage.
