Many people believe that a vegetarian diet can help with weight loss, prevent diseases, extend lifespan, and avoid many of the contaminants found in animal products. So, what are the actual health benefits of a vegetarian diet? Can long-term vegetarianism lead to nutritional deficiencies? Experts point out that a vegetarian diet also requires attention to nutritional balance, and a well-balanced vegetarian diet is beneficial to health. To enjoy the benefits of a vegetarian diet, one must fully understand the principles of nutritional balance to avoid the risks of nutritional deficiency.
The concept of vegetarianism varies from person to person
The meaning of being a vegetarian varies across different countries and for different individuals. It can mean a pure vegetarian diet that excludes any animal foods, no dairy or fish; it can refer to vegetarians who eat eggs and drink milk; and some people who eat fish even consider themselves vegetarians.
Vegetarians can be divided into two main categories: one is "lacto-ovo vegetarians," who do not eat meat or fish but do consume milk and eggs. Because eggs and milk are higher in protein than fish and meat and are rich in various vitamins and minerals, "lacto-ovo vegetarians" experience less impact on their nutritional intake. The other category is "vegans," who not only avoid fish and meat but also eggs and milk. It is more difficult for these individuals to obtain adequate nutrition. Many people tend to think that vegetarians easily lack protein. In fact, "lacto-ovo vegetarians" who simply avoid meat can get enough protein from legumes, soy products, eggs, dairy products, and grains. Vegans need to consume a considerable amount of legumes and soy products to ensure an adequate protein supply. Being a vegetarian is not without its drawbacks.
Vegetarians may be more prone to certain nutrient deficiencies than non-vegetarians, such as iron, zinc, and vitamin B12. Among them, "vegans" who refuse to eat eggs and milk are at a greater risk. In the diet, meat, organ meats, and animal blood are the best sources of iron, while the iron in plant-based foods is not easily absorbed by the body. Zinc is more abundant and has a higher absorption rate in animal foods. Vitamin B12 is only found in animal products (including eggs and milk), fungi, and fermented foods, and is generally not present in a vegetarian diet. A deficiency in iron and vitamin B12 can impair hematopoietic function, leading to physical weakness. Compared to men, women lose tens of milliliters of iron each month due to menstruation and should pay special attention to the intake of iron and vitamin B12 in their diet.
Although vegetarians may be prone to certain nutrient deficiencies, some components are not easily deficient, such as potassium, magnesium, calcium, vitamin C, and dietary fiber, says Associate Professor Fan Zhihong. This is because these components are more abundant in a vegetarian diet. Tofu and milk are the best sources of calcium, and legumes, vegetables, and fruits are excellent sources of potassium and magnesium.
A few pieces of advice for vegetarians
How can vegetarians ensure adequate nutrient intake?
To get enough iron, first, eat vegetables rich in vitamin C regularly, such as bell peppers, cauliflower, green leafy vegetables, and tomatoes, to promote iron absorption with the vitamin C in the diet; second, use an iron pot for cooking and season with vinegar and lemon to help with the dissolution and absorption of iron; third, eat more fruits rich in vitamin C, such as jujubes and citrus fruits. To get enough zinc, it is necessary to eat nuts and oilseeds regularly, such as sunflower seeds, hazelnuts, and black sesame seeds. Vitamin B12 can be supplied through fungi and fermented soy products, including various mushrooms, shiitake mushrooms, wood ear fungus, as well as soy sauce, fermented tofu, douchi, and sweet fermented rice.
If you are not a strict vegan, it is best to eat eggs, milk, and dairy products every day. Dairy products can provide calcium, B vitamins, and protein, as well as some saturated fatty acids. Eggs can provide protein, B vitamins, and various trace elements. Consuming more soy products, various nuts, and green leafy vegetables is a good way to get antioxidants.
Vegetarians should also pay attention to controlling the total energy in their diet, especially the intake of sugar and cooking oil. Eat less sweets, cook lightly, and try to replace refined white rice and flour with various coarse grains and cereals to promote health and maintain a suitable weight.
In summary, a vegetarian diet itself cannot be considered a healthy lifestyle. Only a scientifically balanced and nutritionally complete vegetarian diet can be beneficial to people's health.