In life, some women eat vegetarian food every day just to lose weight, but did you know? There are also disadvantages to frequently eating vegetarian food. So what are the disadvantages of eating vegetarian food? What are the harms of eating vegetarian food? Let's take a closer look together!
What are the disadvantages of eating vegetarian food
Vitamin B12 Deficiency
Animal foods and seafood are rich in Vitamin B12, which is the most easily deficient vitamin for vegetarians. Although Vitamin B12 is part of the B-vitamin group, it can be stored in the liver. After the stored amount is depleted, it takes more than half a year for deficiency symptoms to appear.
Infertility
About 1/6 of infertile couples can be attributed to their vegetarian habits. A study by King's College London found that vegetarians, in order to get enough protein, tend to eat a lot of soy products. However, the genistein component in soy can prevent sperm from swimming towards the egg.
Depression
A one-year study involving 50,000 people found that although vegetarians are healthier than meat-eaters, they are more prone to psychological problems. Compared to meat-eaters, vegetarians drink and smoke less and exercise more, but 28% of vegetarians are more likely to suffer from panic and anxiety disorders, and their incidence of depression is 18% higher than the general population.
Dental Erosion
Most vegetarians like to eat foods like eggplant, onions, peppers, and zucchini, which contain acidic substances that erode teeth. Dentists have found that after high-temperature cooking, these acidic substances become more concentrated and more harmful to teeth.
Eating more vegetables and fruits is certainly good for your health, but a completely vegetarian diet, especially in the long term, is not beneficial. Vegetables and fruits should be eaten with meat to ensure a balanced intake of nutrients. Normally, an adult should eat two to three liang (about 100-150 grams) of meat per day. If you are afraid that eating meat will lead to obesity, you can choose leaner meats like chicken, beef, and fish, and eat less pork.
The harms of eating vegetarian food
1. Infertility
Frequently eating vegetarian food can have a destructive effect on a woman's hormone secretion, and in severe cases, it can even lead to infertility. If a woman does not want her fertility to be affected, she must think twice before starting a vegetarian diet for weight loss, especially for women over 30, whose fertility is already declining and who should be even more cautious.
2. Gallstones
Nearly half of elderly gallstone patients are caused by a purely vegetarian diet. Of course, this doesn't mean you have to eat large amounts of fish and meat. Eggs, dairy products, yogurt, cheese, etc., are excellent choices. You can use dairy products to make a variety of delicious foods that can fully supplement the high-quality animal protein and animal fat the body needs, and improve the body's nutritional composition. Therefore, please do not eat a vegetarian diet for long periods.
How to eat vegetarian food and stay healthy
1. Don't make vegetarian food too greasy
Snacks like potato chips, fried dough sticks, and cakes are not considered meat dishes, but they are high in oil and sugar. Eating too much can easily lead to weight gain and is harmful to health, so they are not suitable for frequent consumption.
2. Don't eat too much salad
Many people think that raw plants are more nutritious, so they like to eat salads. However, Vitamin K in green vegetables and carotene in carrots need to be heated with oil to be more easily absorbed by the human body. Moreover, salad dressings are very high in fat, and eating too much is not good.
3. You can't only eat vegetarian food
Meat, eggs, and milk contain Vitamin B12, which the human body needs, but vegetarian food does not. Not only will you not get Vitamin B12 from a vegetarian diet, but you may also become deficient in calcium, making you prone to anemia, inflammation of the digestive tract mucosa, and osteoporosis. So even if you love vegetarian food, you need to combine it with other foods to ensure comprehensive nutritional supplementation!
A healthy diet requires four types of food
First, everyone should develop good eating habits, including eating on time, having breakfast, not overeating before bed, chewing thoroughly, not being distracted while eating, and maintaining a good mood and atmosphere during meals.
Second, a healthy diet should be rich in essential nutrients. An adult's daily diet should include the following four types of food:
1. Grains
Each person needs about 250-600 grams per day, depending on their activity level and digestive capacity. Heavy manual laborers may need more. The types of grains should be varied, and it is recommended to supplement with coarse grains and miscellaneous grains. A mix of refined and coarse grains is more beneficial for nutritional balance.
2. Vegetables and Fruits
Vegetables and fruits are rich in vitamins, minerals, and fiber, which are very important for health. An adult should eat at least 500 grams of fresh vegetables and fruits daily.
3. Protein
Tofu, beans, various meats, poultry, aquatic products, and eggs are rich in protein. An adult should consume 200-300 grams daily. Dairy products (milk, goat's milk, mare's milk, cheese, etc.) are also very nutritious drinks, and it is advisable to drink 250-500 milliliters daily.
4. Eat less oil, salt, and sugar
Cooking should mainly use vegetable oil. Try to eat little or no animal oil. Each person should not consume more than 20 grams (two soup spoons) of vegetable oil and no more than 6 grams of salt per day. People with hypertension or a family history of hypertension should limit their daily salt intake to 4 grams or less. Try to eat less sugar, as sugar is a cause of obesity and diabetes.