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The vegetarian system and its benefits for the health of the body

The vegetarian system and its benefits for the health of the body


Vegetarian system



an introduction:

Vegetarian diet: A diet that is based on eating plant products, and in which it is abstained from eating animal products.


The vegetarian system and its benefits for the health of the body




Other names:

Vegetarian diet, vegetarian diet.

Classification of vegetarians:


Pure vegetarian: is the one who does not eat meat, poultry, fish, and all animal products, including: eggs, dairy products, and gelatin.
Semi-vegetarian: Some of them give themselves the characteristic of vegetarianism, although they eat some animal products, and they are of several categories:

-Dairy and eggs vegetarians: The one who does not eat fish, poultry, and meat, but rather does eat eggs and dairy products.
-Dairy vegetarian: is the one who does not eat fish, poultry, meat, and eggs, but rather does eat dairy products.
-Egg vegetarian: The one who does not eat fish, poultry, meat, and dairy products, but does eat eggs.
-Represented by vegetarians: He eats all foods, including fish and poultry, but does not eat red meat.

Reasons why some people choose a vegetarian diet:

  • Get the health benefits.
  • Religious convictions.
  • Environmental concern, animal rights.
  • Inability to buy meat.

Benefits of a vegan diet:


When vegetarians are compared to others, we find that vegetarians eat less sources of saturated fats and cholesterol, in addition to getting adequate amounts of some vitamins, minerals, and fiber, which results in several benefits, including:

  • Reducing harmful cholesterol.
  • Lowering blood pressure.
  • Weight loss.

These benefits reduce the likelihood of developing chronic disease. The above benefits may not be directly related to the vegetarian system itself; This may include the general health character that vegetarians usually follow, such as engaging in physical activity and not smoking. However, some studies have shown the possibility of preventing vegetarians from the following diseases:

  • Heart disease.
  • cancer.
  • Type 2 diabetes.

The vegetarian diet and bone health:

Some women avoid vegetarian diets, especially those that do not contain dairy products. For fear of developing osteoporosis. But in fact, some plant products contain calcium, such as:
broccoli, cabbage, and others, and some fruits and vegetables rich in potassium and magnesium reduce the excretion of calcium through the urine. However, some who follow a vegetarian diet (especially vegans) may get insufficient amounts of vitamin D and vitamin K, which are both important elements for bone health. Although some leafy vegetables contain vitamin K, they need to eat foods fortified with it, such as: soy milk, and others, as well as vitamin D supplements.

Children and the vegetarian diet:

Children can follow a vegetarian diet, but they cannot do it without the help of an adult; They are growing and need help to get all their nutritional needs. They also need to replace the elements in animal sources, such as proteins, iron, and others.

The vegetarian diet during pregnancy and lactation:

Pregnant or breastfeeding women should follow a proper, healthy and varied diet. To maintain her health, and the health and development of her child; Therefore, she must commit to eating a varied and balanced diet during pregnancy. And the pregnant vegetarian mother must make sure to take enough iron and vitamin B-12, which are abundant in meat and fish, in addition to taking enough vitamin D.

Dietary advice for those who follow a vegetarian diet:

  • You should eat a variety of foods.
  • Eat at least five portions of a variety of fruits and vegetables daily.
  • Make sure to eat foods rich in fiber. To improve digestion and prevent constipation.
  • Relying on starchy carbohydrates in preparing meals, such as potatoes, rice, pasta, etc., and choosing whole grain products as much as possible.
  • Starches, such as: rice, potatoes, pasta, and others should be eaten daily, as they give the body energy and are rich in many nutrients.
  • It is recommended to eat dairy products, or their alternatives, such as: soy milk, oat milk, and others. It contains calcium.
  • Make sure to eat plant proteins, which are often found in grains, legumes, peas, lentils and nuts.
  • Take care to choose unsaturated fats, such as: olive oil, sunflower oil, and others, and avoid saturated fats, such as: butter, ghee, and others, taking into account eating all fats in moderate amounts.
  • Reducing the intake of foods rich in fat, salt, and sugar, such as: cream, chocolate, biscuits, ice cream, cake, and others. As it is poor in nutritional value.

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