Adequate Nutrition in Vegetarian Diets Essay

In fact, more and more people are turning to a vegan diet for the health benefits which include increased energy, younger and healthier looking skin and eternal youth are just some of the claims from enthusiastic plant eaters. However, there are many dilemmas about consuming enough protein to feel strong and energized. Matt Frazier explains that there are plenty of ways to obtain protein without eating meat. A good source of protein comes from soy, which might include lentils, black beans, tofu, quinoa and other grains. Once people realize there are many other food sources that have protein, they will be more convinced to live a vegan

So, there are many different types of vegetarians. And probably just as many definitions. As a fact, vegetarians today are everywhere. They belong to different social groups in both rich or poor countries. In parts of the world such as Africa, the Middle East, and Southeast Asia, meat is uncommon, and therefore it is an easy choice to be vegetarian. Surveys show that in both the United States and Britain about 4% of population is vegetarian. More and more people are choosing vegetarianism every day. Many people became vegetarian for health reasons. They look and feel better when they stop eating meat. Some famous vegetarians include Leonardo da Vinchi, Albert Einstein, Thomas Edison,

Some people choose a vegetarian diet for ethical and environmental reasons and some choose to be vegetarian because of food safety issues.

Which diet works, is a question many ask in today’s world of conflicting health news. High protein diets have become a popular method to lose weight amongst those seeking a simplified version to healthy eating; however, Dean Ornish contributor of “The Myth of High-Protein Diets,” in The New York Times, March 23, 2015, sets the record straight about the “so called” benefits of a diet heavy in protein. Ornish offers information to educate the general population regarding some misconceptions with high-protein diets, and he sets the record straight that high-protein diets cause harm to the body and a plant-based diet restores health, prevents disease and nourishes the body for years to come.

Vegetarianism is more efficient from production to consumption because there is less waste and the ratio of energy intake compared to gross production is much greater for plants than animals. Meat prices more drastically compared to those of fruits and veggies. You can grow your own fruits and veggies in your backyard with relatively little space and resources compared to trying to raise your own livestock. Vegetarianism may lead to a deficinacy of vitamins and minerals including iron, B-12, and protein. You can also be lacking in calories in general and may be more tired because many vegetarian foods are not as calorie dense. Eating vegetarian can also be difficult depending on where you live.

Vegetarianism has been around since as early as the seventh century B.C.E.. The civilization was the Indus Valley Civilization, they practiced tolerance towards all living things. Several Indian cultures and various religions (such as a ahimsā) also practice non-violence towards animals (“Vegetarianism”, Wikipedia.com). This used to be the sole purpose for being vegetarian, but nowadays people are becoming vegetarian for several more reasons. The ethical aspect is still a big reason in the decision. Health benefits and environmental aspects have now also become big reasons for the controversy over vegetarianism. People say that killing animals for food is not morally wrong and, is in fact, a crucial part of our lives. Another aspect is that, while in some ways vegetarianism is beneficial to the environment, it can also hurts the environment. Also, despite all of the health benefits involved with vegetarianism, there are also several health concerns connected with it.

Before reading chapter 7, "Proteins", I had always viewed vegetarianism as a lifestyle that seemed nearly impossible to maintain. However, after reading the chapter and seeing the sheer amount of ways that one could get creative and mix and match complementary non-animal proteins to form complete protein meals, I quickly changed my mind.

It has been shown that countries with lower-protein diets have lower rates of osteoporosis and hip fractures. In addition, it is excess amounts of calcium that can lead to the formation of kidney stones.         There is also a link between too much animal protein and kidney disease. The over consumption of protein also means that there is an in take of more nitrogen than

One of the biggest myths perpetuated by non-vegans is that vegans will suffer from some protein deficiency and eventually experience a failure to thrive. Not only do we not need animal protein, we don't need the huge amounts of protein typically found in the

The vegetarian diet Andera plans to adopt will prevent her from eating meat and animal products. Many people adopt a vegetarian diet to prevent disease such, diabetes, cancer, heart disease, obesity, and hypertension. The proper intake of food and vegetables a day will reduce the risk of disease. In essence, Andrea friends are concern that her diet will no contain the proper nutrition and amino acids it needs. Amino acids carry out many important bodily functions, they are a large proportion of our cells, muscles, and tissue (Amino acid-studies), There are 8 different types of amino acid found in our bodies. Essential amino acids are not naturally produced in the body, in order for Andréa get the proper nutrition she must include it in her

Proteins are the building blocks of life, this is something that has been drilled into most junior high students. They repair cells in your body and makes new ones. They are also needed for growth and development in children, teenagers and pregnant women. Protein can be found in tofu, dairy products, nuts, seeds and beans. They are found in plant sources so vegetarians do get enough proteins. I always thought eating a lot of protein would help me increase my muscle mass, “…too much protein can create problems with health and performance” (Clark 143). So, your body only needs about twenty to twenty-five grams of protein and this will also leave room for carbohydrates.

I am going to debunk some of the most common misconceptions starting of with protein. A popular misconception about the vegan diet is that you can’t get a sufficient amount of protein from a vegan diet, well that is wrong. The USDA advises that the average women should be getting 46 grams of protein daily and men that men should be getting 56 grams of protein daily. There are many plant based foods out there with enough protein to help you meet the daily recommendation of protein. Just one cup of pinto beans cooked from dried contains 41 grams of protein. Other high protein vegan foods include Tempeh and Tofu with 15-20 grams of protein in half a cup, Edamame with 8.6 grams per half cup, Hemp seeds with 10 grams of protein in 3 tablespoons, and the list goes on and on. Another popular misconception about the vegan diet is that you need to supplement B12. Around 40% of the US is already B12 deficient and 99% of people with B12 deficiency are users of animal products. B12 is a waste product of bacteria that can be found in soil and inside your body, namely your mucosa and intestines. It’s also found in bacteria in the mouth, around the teeth, in the nasopharynx, around the tonsils and in the tonsilar crypts, in the folds at the base of the tongue, and in the upper bronchial tree. Animal products contain B12 because the animals eat food from the soil as well as produce their own B12 just like humans, though the exact process can vary from species to species. Farmers today actually inject their livestock with B12 in order to be able to say their animal products contain B12. On average, for someone raised on the Western diet, about 2 to 5 milligrams of B12 are stored, mostly in the liver. Dr. John McDougall says "Most people have at least a three year reserve of this vital nutrient. Conservation of B12 by the body boosts the time this supply lasts by 10-fold. After excretion through the bile into the intestines

Many believe that a diet containing meat is more advantageous than one without due to it being a better source of nutrients. Meat products are the only foods classified as complete proteins, meaning they contain all nine essential amino acids necessary for cell growth and development (Complete Protein Foods). What many are failing to realize, however, is that it is

Having a healthy dietary method can reduce the chances of receiving many health diseases. These health diseases include obesity, heart disease, and cancer. By consuming certain foods and nutrients in one’s diet the risk factors for these health diseases can be reduced. A healthy dietary method that is beneficial to reducing and/or improving these health diseases is the vegetarian diet. The vegetarian diet follows a dietary pattern that is characterized by the consumption of plant-like foods and the avoidance of flesh foods (meat, poultry, and fish). The foods in this diet provide the body with many essential nutrients. This is why many health benefits have been associated with the vegetarian

A vegetarian is a person who does not eat meat poultry and fish. Vegetarians eat mainly fruit, vegetables, legumes, grains, seeds and nuts. Vegetarians are classified into multiple categories, which is distinguished by their eating habits and choice of food. Lactovegetarians exclude meat, poultry, fish, and eggs from their diet, but include dairy products. Most vegetarians in the United States are Lacto-ovevegetarians, which exclude all meat, poultry, and fish. Although, they include eggs and dairy products. Ovo Vegetarians eat no meat, fish, poultry, or dairy, but eat eggs. Partial vegetarians avoid meat but may eat fish. (Harvard Health). People may become vegetarians for one or more reasons such as, personal health concerns, environmental concerns, religious and/or spiritual beliefs, compassion for animals, world hunger concerns and economic concerns, belief in nonviolence, and food preferences (Brown University).