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Plant-based diets are becoming more and more popular. Now we have veganism, vegetarianism, semi-vegetarianism, flexitarianism, and even reducetarianism (yes that is a real word). These diets range from a strict exclusion of all animal products (veganism) on the one hand, to the practice of simply committing to eat less meat (reducetarianism) on the other.
Eating a plant-based diet is becoming so popular that there are now many different categories of vegetarian. Here are the nine most common types:
- Vegan – a person who does not eat or use any animal products.
- Ovo-vegetarian – a person who eats eggs, but no other animal products.
- Lacto-vegetarian – a person who eats dairy, but no other animal products.
- Lacto-ovo-vegetarian – a person who eats dairy products and eggs, but no other animal products.
- Pescatarian – a person who eats fish, but not meat or poultry.
- Pollo vegetarian – a person who eats chicken, but not red meat or fish.
- Pesco pollo vegetarian – a person who eats chicken and fish, but not red meat.
- Flexitarian or semi-vegetarian – a person who eats a mainly vegetarian diet, but occasionally eats meat or fish.
- Reducetarian – a person who is committed to eating less meat.
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The great news is that anyone can safely adopt a plant-based diet, from children to the elderly. Not only can a well-planned, balanced vegetarian diet provide you with all the nutrients you need, but it can also have added health benefits.
Vegan and vegetarian diets have been linked to lower rates of obesity, heart disease, and high blood pressure, among other things. In addition, vegetarian diets have been shown to be higher in certain vitamins and minerals than meat-based diets.
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However, there are some nutrients that are slightly more challenging for people who choose to adopt a plant-based diet. In particular, protein, omega-3 fatty acids, vitamin B12, vitamin D, calcium, iron, and zinc can present somewhat of a challenge for vegetarians. Here are some tips on how to ensure you are getting enough of these important nutrients in a plant-based diet.
Protein
There are nine amino acids (organic compounds that proteins are made from) that our bodies cannot make, so we have to get them from our food. Protein from animal products contains all nine of these essential amino acids, which is why most people think of meat as being the superior source of protein. However, that does not mean that plants cannot provide sufficient protein as well.
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Quinoa, chia seeds, and soy all contain all nine essential amino acids (“complete proteins”). Therefore, they are excellent choices of plant-based protein for vegetarians. Alternatively, it is possible to combine different plant sources of protein to create complete proteins, for example, rice and beans, lentils and barley, or peanut butter and whole wheat bread. And while it was once thought necessary to combine foods to create complete proteins at each meal, that is no longer considered to be the case. As long as you eat a variety of protein sources throughout each day, your body will do the combining for you.
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For people who eat a plant-based diet, but are not strict vegans, animal sources such as milk, cheese, and eggs are also excellent sources of protein.
Omega-3 Fatty Acids
Omega-3 fatty acids are an extremely important part of a healthy diet. They have been linked to heart health and brain development, as well as reduction of inflammation in the body. But if oily fish is off the menu, how else can you make sure you include these in your diet?
Not all omega-3 fatty acids are created equal. EPA and DHA are what our bodies need. Certain oily fish contain EPA and DHA. However, many plant sources of omega-3s contain ALA, which is a precursor to EPA and DHA. The problem is that our bodies are not very good at converting ALA to EPA and DHA.
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So what can you do about this? Firstly, make sure you include plenty of omega-3 sources in your diet to consume the ALA. For vegetarians, those sources include soy, walnuts, flax, hemp, and chia seeds. Secondly, limit your intake of omega-6 fatty acids (vegetable oils) to improve your body’s ability to convert ALA to DHA and EPA.
Vitamin B12
Vitamin B12 is only found in animal products. For people who avoid meat but continue to consume eggs and dairy products, some vitamin B12 can be obtained from those sources. However, strict vegans should pay special attention to this nutrient.
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A vitamin B12 deficiency can result in anemia or even problems with the central nervous system. Because there are no unfortified plant foods that provide significant amounts of this nutrient, vegans, and maybe even vegetarians, should consume foods fortified with vitamin B12, or take a supplement. They would also be well-advised to speak to their doctor about whether they should be screened for a B12 deficiency.
Calcium
For most vegetarians, flexitarians, and reducetarians, calcium consumption is not an issue due to its abundance in dairy foods.
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However, for those people who avoid dairy products, there are many other sources of this crucial mineral to make up for the lack of milk. They include fortified foods (plant-based milks, orange juice, some tofu), leafy greens, broccoli, butternut squash, beans, almonds, and oranges.
Vitamin D
New research is continuously being published about the virtues of Vitamin D, especially for bone, immune, nervous system, muscle, and overall health. However, besides the vitamin D that is made by our skin when exposed to sunlight, it is another nutrient that is found mainly in animal products.
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Vegetarians can get vitamin D from fortified dairy products and egg yolks. However, vegans will need to consume fortified juices, plant-based milks, and cereals, mushrooms that have been exposed to light, or supplements.
Iron
Our bodies can absorb the type of iron found in meat more easily than the type of iron found in plants. Nevertheless, studies show that vegetarians and vegans tend to have enough iron stored in their bodies, although women and children may be at greater risk of deficiency.
A surprisingly good source of iron is dark chocolate. A 3 ounce portion contains 10 milligrams of iron, whereas 3 ounces of sirloin steak contains just 1.6 milligrams.
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Other good plant-based sources of iron include grains, legumes, leafy greens, tofu, and enriched cereals. However, due to the lower absorption of plant-based iron in the human body, vegetarians and vegans are recommended to consume 1.8 times the recommended daily allowance (RDA) for iron.
Consuming vitamin C at the same time as iron from plant sources can increase its absorption, and cooking foods on a cast iron skillet can increase intake of this mineral. However, avoid drinking tea or coffee when eating iron-filled foods, because they can inhibit its absorption.
Zinc
As the cold and flu season is upon us, it is more important than ever to ensure our diets contain sufficient zinc, due to its important role in immune function.
Zinc is another of those nutrients found more readily in animal products. Dairy products are a good source for vegetarians, but for those who do not eat any animal products, there are a number of plant-based sources.
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In particular, sesame seeds, pumpkin seeds, lentils, garbanzo beans, cashews, whole grains, soy, and beans. However, due to other compounds in those foods, absorption of the zinc may be reduced. Therefore vegans and vegetarians are recommended to consume 50% more than the RDA.
Bottom Line
The bottom line is this – choosing to adopt a diet that is entirely or primarily plant-based can be extremely beneficial to your health, provided you make sure it contains all the essential nutrients. The easiest way to do that is to eat a variety of fruits, vegetables, whole grains, beans, legumes, nuts, and seeds, plus eggs and dairy products if your diet allows. And if you are in any doubt about your nutrient intake, please seek professional advice from a Registered Dietitian Nutritionist or your doctor.
Source – http://www.todaysdietitian.com/newarchives/1015p28.shtml
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