Introduction: For the sake of health or for other reasons, many people are gradually becoming vegetarian. However, there are some common misconceptions about vegetarianism in daily life. Falling into these traps can cause your health to decline sharply.
Protein is the main component of all human cells and tissues. Animal protein contains essential amino acids that the human body needs, making it high-quality protein that cannot be replaced by plant protein. It is important to consume adequate amounts of high-quality animal protein, such as fish, dairy, eggs, and lean meat, to meet the body's needs.
Misconception 1: Being a vegetarian helps you live longer.
Protein is the main component of all human cells and tissues. Animal protein contains essential amino acids that the human body needs, making it high-quality protein that cannot be replaced by plant protein. It is important to consume adequate amounts of high-quality animal protein, such as fish, dairy, eggs, and lean meat, to meet the body's needs.
Stir-fried Red Peppers with Bitter Melon
Misconception 2: Thinking all vegetables are equally good.
For strict vegetarians, the nutritional value of vegetables is even more important. They not only need to supply vitamin C and carotene but also contribute to iron, calcium, folic acid, and vitamin B2 intake. Therefore, it's best to choose vegetable varieties rich in these nutrients. Leafy vegetables are the best choice, such as kale, broccoli, amaranth, spinach, bok choy, and crown daisy. To increase protein intake, mushrooms and fresh legumes are excellent choices, such as various types of mushrooms, edamame, and fresh peas. If you only favor a few so-called "weight-loss vegetables" like cucumbers, tomatoes, winter melon, and bitter melon, it will be difficult to get enough nutrients.
Misconception 3: A vegetarian diet must be based on raw and cold foods.
Many nutrients in vegetables require the addition of oil for better absorption. Heating vegetables breaks down the cell walls, significantly increasing absorption rates. For example, vitamins K, carotene, and lycopene are nutrients that are more easily absorbed after cooking. Vitamin K is essential for bone health, carotene is a precursor to vitamin A, and lycopene is an important antioxidant and anti-cancer component. Also, note that salad dressings contain over 60% fat, so using them in salads doesn't necessarily result in fewer calories than cooking with oil.
Shiitake Mushrooms with Bok Choy
Misconception 4: A vegetarian diet can increase intestinal motility and promote bowel movements.
This depends on whether the vegetarian's diet includes truly high-fiber foods. Only high-fiber foods contain dietary fiber that promotes intestinal motility, which can help with bowel regularity. You should keep up with the latest nutritional knowledge and understand which foods contain dietary fiber; for example, legumes are a good choice.
Expert Opinion: I don't advocate for everyone to become a vegetarian.
He Yumin, Director of the Psychosomatic Medicine Branch of the Chinese Medical Association: I don't advocate for everyone to become a vegetarian, but it is necessary to control the intake of meat. Although they are both foods, meat and vegetarianism produce different amounts of waste in the body. If you eat too much meat or too many vegetables for a period of time, you will notice a clear difference in the smell of your stool.
Cold-dressed Wood Ear Mushroom
Homemade handcakes
Orange juice
Apple pie