Why vegetarianism is good. The benefits of vegetarianism

A vegetarian is someone who has chosen to eliminate meat from their diet. This can be a complete or partial rejection of animal products. People justify this behavior by their unwillingness to eat the corpses of slaughtered animals. However, they do not always think about the fact that dietary restrictions can negatively affect health. The harm of vegetarianism is widely discussed today by doctors from various fields of medicine. Anyone who wants to stop eating meat needs to carefully study the likely consequences.

Varieties of vegetarianism

In modern society, a lot of attention is paid to eating behavior. Avoiding meat is becoming increasingly popular. There are several types of vegetarianism:

1. Classic. Implies giving up fish and meat. In this case, the diet should include honey, eggs and dairy products. Most often, the transition to such a diet is associated not so much with the ethical side of the issue as with taste preferences. A person simply does not like the taste of meat and fish dishes, so he takes them out of his menu.
2. Ovo-vegetarianism. With this diet, it is forbidden to eat fish, meat, seafood and milk. You can eat honey and eggs. This type of vegetarianism is often used by people suffering from lactose intolerance. Sometimes it is used as a special diet to help cleanse the body of accumulated toxins.
3. Lacto-vegetarianism. It implies a complete rejection of meat and fish products, eggs, cheeses. Milk and honey can be added to your menu.
4. Veganism. The toughest form of vegetarianism. Provides complete rejection of any animal products. Only all types of vegetables, fruits, berries and mushrooms are allowed.
5. Raw food diet. This is an offshoot of veganism, which implies not only the rejection of animal products, but also the heat treatment of food. Vegetables and fruits can only be eaten raw.

This qualification is considered conditional. Each person can independently determine the list of products that he wants to refuse. Sometimes people reach the point of outright absurdity, categorically forbidding themselves red meat and allowing white.

Today there are various schools of vegetarianism. In them, a group of like-minded people shares various tips and tricks on what they think is the right diet.

What are the health risks of vegetarianism?

The vegetarian diet is rather poor. It is difficult to create a varied menu from vegetables and fruits alone. In this case, the diet becomes deficient. It lacks the substances and trace elements necessary for the normal functioning of the body. The harm of vegetarianism to the body lies in several aspects:

1. When feeding on plants, a person receives less protein. This substance becomes the main building block for body tissues. Vegetarians believe that you can make up for a protein deficiency with legumes, grains, and some other plants. But in fact, plant protein is absorbed by a maximum of 65%. While animal protein is completely absorbed.
2. The harm of vegetarianism to children is the likely calcium deficiency. It is this element that is responsible for the full development of the bone apparatus, teeth and nails. Calcium is found in some plants, such as leafy vegetables. But its dosage in them is too small to cover the daily requirement of a person. Getting calcium from dairy products is much easier.
3. Diet restriction can trigger a vitamin B12 deficiency. This substance is not found in plants. The only exception is seaweed. Without this vitamin, the normal functioning of the body is impossible.
4. The lack of meat in the diet is also dangerous because it can provoke an iron deficiency. This essential element for health can be obtained only from fish and meat products. Iron is found in some types of legumes, but its concentration is negligible. Iron deficiency or anemia leads to serious health problems, decreased performance, hair loss, and intestinal dysfunction. The harm of vegetarianism for women is that menstruation may completely stop, serious hormonal disorders will occur, which are fraught with problems with reproductive function.
5. It is impossible to get enough vitamin D and iodine from plant foods. This leads to problems with the thyroid gland, bones and teeth. Because of this, vegetarianism is especially dangerous for the elderly.

This is not a complete list of what is harmful to vegetarianism. In addition, several other disadvantages of such a diet are noted direct health risks. First, you have to spend a lot of money on groceries. Vegetarians constantly have to look for tropical fruits or vegetables that are unpopular in our country in order to somehow diversify their menu. And they cost a lot of money.

Secondly, vegetarians cannot always find a dish that suits them in cafes and restaurants. In me, even in the largest catering establishment, you can find no more than three options for vegetable salads or snacks.

Thirdly, vegetarians always vigorously promote their ideas and defiantly speak out against meat. This cannot but cause a negative reaction from others.

Before revising your diet, you should think about the consequences several times. Vegetarianism will not do any harm if it is a kind of short-term diet.

When vegetarianism is categorically contraindicated

The harm of vegetarianism for men, women and especially children is obvious. But in some cases, this style of eating can lead to irreparable consequences. It is forbidden to limit yourself to the use of meat products for the following categories of people:

1. Suffering from osteoporosis, anemia, joint diseases, vision problems.
2. Those who have recently undergone surgery or have recovered from a serious illness.
3. Children under the age of 16.
4. Women expecting the birth of a baby. In order for the baby to develop correctly, the mother must receive all the necessary minerals and vitamins. This cannot be achieved without eating fish and meat.
5. Suffering from diseases of the gastrointestinal tract. The digestive system can react negatively to a change in diet, which will provoke an exacerbation of the disease.

In such situations, avoiding animal products can lead to the development of serious diseases and exacerbation of existing problems. Remember that food should be complete and balanced. This is the only way to guarantee health.

If you are determined to become a vegetarian, consult your doctor. The specialist will develop recommendations for you to safely navigate to the new menu.

What are the benefits of avoiding meat

It's fair to say that eating a vegetarian diet can bring health benefits as well. Among the positive properties are:

1. Fruits, vegetables and grains are low in calories. Such dishes will help you not to gain weight. This is especially true for people who are obese.
2. Vegetarian meals contain fiber in abundance. Thanks to this, intestinal peristalsis increases, metabolism improves.
3. This menu helps to maintain normal blood sugar and cholesterol levels. This is true for people with a predisposition to diabetes mellitus or diseases of the cardiovascular system.
4. During the time of such nutrition, you can cleanse the body of toxins and toxins.
5. Vegetarianism helps to rejuvenate the skin and even out the complexion. It has a beneficial effect on the condition of the blood vessels.

Vegetarianism has its advantages. But they are not able to compensate for all the shortcomings. Such restriction of food will be really useful if it is temporary and carried out under the supervision of a doctor.

A few tips for the right transition to a vegetarian menu

In order not to harm your body, the transition to vegetarianism should be smooth. Do not give up all livestock products overnight. This will become a real stress for the body and can provoke negative consequences. If you decide to become a vegetarian, follow these guidelines:

1. Reduce the amount of animal products you eat gradually. On average, it will take about a month to completely abandon them.
2. A week after starting a new style of eating, you can refuse seafood. At the same time, the diet should contain dairy products, mushrooms, legumes and nuts.
3. If you want to skip animal milk, replace it with soy milk or almond milk. Peanut butter can be used as an alternative to butter.
4. Don't limit your consumption of bread. Chicken eggs are not used in modern baked goods.
5. Unhealthy dishes are strictly prohibited. Avoid fried potatoes, soy burgers, and other such foods.
6. Replace meat with plant-based counterparts. For example, make dumplings with berries instead of dumplings. Cook carrot or beetroot patties.
7. Eat more cereals. They will help make up for the lack of some trace elements necessary for health.
8. Don't get carried away with a raw food diet. Vegetables are best stewed or steamed. Fresh vegetable salads can only be eaten occasionally.
9. Increase the amount of food you eat at first. As soon as you feel hungry, immediately grab a bite. Remember that a serving of vegetarian food should be one and a half to two times the amount of meat dishes.

Prepare yourself mentally before switching to a vegetarian diet. Try to determine what substances your body lacks. Make up the deficit. Sometimes this requires the intake of vitamin and mineral complexes. But before using them, you must consult with a specialist.

Develop the right menu. Try to introduce as many foods as possible into your diet. Come up with new dishes. It can be all kinds of salads, stews, soups, and so on.

The transition to vegetarianism must be supervised by an experienced nutritionist. Before that, you will have to undergo a full medical examination. This will help to identify the presence of possible contraindications.

Should you become a vegetarian?

Before giving up meat, it is worth weighing all the advantages and disadvantages of such a diet. You can only preserve health if you have a nutritious balanced diet. We must eat enough vegetables, fruits, dairy products and meat every day.

Vegetarianism gives good results if you resort to it from time to time. Such a diet will help remove accumulated toxins and toxins from the body, normalize blood sugar and cholesterol levels.

The transition to vegetarianism must be motivated. You should not do it just because the fashion tells you so or follow the example of your friends. Stress for the body can lead to negative consequences. Before starting a new life, you will have to prepare yourself psychologically.

In the presence of contraindications, vegetarianism is out of the question. If you are healthy and have limited nutrition, you will have to undergo regular medical examinations. This will help to identify the developing pathology at an early stage and immediately begin treatment. Always monitor your well-being. At the first sign of illness, see a specialist right away.

If you are not experiencing health problems, you can become a vegetarian if you wish. Change to a new diet gradually. Drink plenty of clean water. Spend more time outdoors. This way you will be able to minimize the effects of stress and quickly adapt to new conditions.

Vegetarianism is a dietary system that not only consists of avoiding certain foods, but also affects the entire lifestyle in general. Fans of vegetarianism fiercely defend their principles, considering them the only correct ones, while opponents are sure that a complete rejection of meat is harmful to health. Nevertheless, there is no single correct opinion on this matter - it all depends on the correct approach and nutritional balance.

Adherents of strict vegetarianism argue that the exclusion of meat and other animal products from the diet does not negatively affect either the state of health or the state of the body as a whole. However, science has proven that a person is neither a herbivore, nor exclusively a predator - the whole complex of substances necessary for health can be obtained only under the condition of a balanced, organized diet with the inclusion of all useful products.

With vegetarianism, this balance is slightly disturbed, therefore, this system, with its undoubted benefits, also has disadvantages, and in some cases it can seriously harm health.

The harm of vegetarianism

The disadvantages of rejecting animal food are primarily due to the fact that it contains trace elements and vitamins that are absent in vegetables, cereals and fruits. Lack of these substances in the diet can lead to metabolic disorders and, as a result, harm health.

• Iron is one of the most important trace elements that primarily affect the composition of the blood. The maximum iron is absorbed from the liver, meat and fish rejected by vegetarians. Some of them may argue that there is iron in nuts and fruits, but at the same time plant foods contain tannins, phytates, calcium - everything that can prevent the full absorption of the trace element. From greens, legumes and cereals (spinach, soybeans, rice), a maximum of 7% of iron gets into the human body, which is much less than the required intake rate - its deficiency can cause weakness, dizziness, anemia and a general loss of vital energy.
• Protein is essential for maintaining normal muscle function and connective tissue structure. Contrary to the popular belief that legumes contain enough protein and can satisfy the body's needs in full, it has been found that it is absorbed worse from plant foods (from potatoes - by 65%, from buckwheat - by 60%, from millet - 45%, although animal protein is absorbed almost completely).
• Calcium is a trace element extremely important for hair, nails and skeleton. It is believed to be better absorbed from leafy vegetables than from milk or cottage cheese, but strict vegetarians often have dangerously low calcium levels.
• Vitamin B12 is essential for the normal functioning of the nervous system. No plant product can fully satisfy the need for it.

In addition, proper healthy vegetarianism is a rather costly dietary system. In order to provide the body with all the necessary substances, the diet must be varied and of high quality, and not everyone has access to fruits, vegetables, nuts and cereals.

The observations of scientists confirm that if the principles of vegetarianism are observed for more than 7 years, there has been a significant decrease in immunity and disturbances in the psychoemotional state, which are expressed in fanatical adherence to their beliefs and harsh condemnation of those who do not share them.

Finally, vegetarianism is harmful:

• Immunocompromised people.
• Persons recovering from illness.
• Children.
• Pregnant and lactating women.
• People with anemia, osteoporosis, joint diseases, visual impairments.

The benefits of vegetarianism

However, the rejection of meat also has positive aspects - it is not for nothing that this is not only a food system, but a whole philosophy, the origins of which go back to ancient times. Proponents of vegetarianism point out the following advantages:

• Vegetables, fruits and grains are not high in energy value - they are low in calories, but at the same time healthy and very nutritious. Therefore, their use helps to avoid excess weight and maintain a figure.
• The high fiber content in vegetarian products has a beneficial effect on the intestines and stomach, normalizing and stabilizing all metabolic processes.
• This nutritional system is distinguished by an extremely high cleansing potential: toxins and toxins are removed from the body, and resistance to disease increases significantly.
• Vegetarianism helps maintain optimal cholesterol and sugar levels: people with atherosclerosis, cancer, heart disease and diabetes are almost never found among vegetarians.
• The antioxidants found in fruits and vegetables support skin tone and keep it youthful.
• The complex carbohydrates for which vegetables and grains are renowned support excellent energy levels and promote an active lifestyle and longevity.
• A balanced intake of salt, common to all vegetarians, helps maintain vascular health.

Vegetarianism is more a philosophy of life than just a diet plan Important!

In addition, vegetarianism helps to realize oneself as a part of nature and the surrounding world, while feeling harmony - the rejection of meat is nothing more than the acceptance of living beings in the most humane manner. This approach brings balance and peace of mind.

A safe transition to vegetarianism

Avoiding meat and switching to plant foods is quite a serious stress for the body, therefore, the adoption of vegetarianism should be approached extremely thoughtfully.

1. It is necessary to consult a therapist, gastroenterologist, nutritionist and psychologist, get tested and undergo all prescribed examinations to identify diseases in which vegetarianism is contraindicated: these include gastritis and pre-ulcer stomach conditions, colitis, hemoglobin deficiency, pancreatitis. If any of the diseases has been detected, it is necessary to be treated before changing the diet, i.e. prepare for this in advance - get rid of existing diseases.
2. When switching to plant foods, a favorable psycho-emotional background is extremely important: during depression, stress or nervous exhaustion, vegetarianism can only aggravate the harm to the body. The best time to give up meat is a period of calm and well-being, without anxiety and serious shocks.
3. You should master the new food system smoothly and gradually, while making the diet as varied as possible: if legumes - then peas, chickpeas, beans and lentils in turn, if vegetables - then different colors, if dairy products - then curds and natural yoghurts. Step by step, food variety can easily replace the usual meat.
4. Vegetarianism denies alcohol and smoking: giving up bad habits in this case is mandatory.
5. With such a diet, it is necessary to take vitamins B12 and D, as well as calcium preparations.
6. And, finally, everyone who adheres to this nutritional system is recommended to have regular tests.

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The slightest signs of deterioration in health or well-being require switching to a more gentle vegetarian diet or returning to the usual diet.

ADDITIONALLY

Types of vegetarianism

For people not too familiar with this philosophy, vegetarianism is simply seen as giving up animal products. In fact, this food system is divided into several types:

• Veganism - a complete rejection of animal food in favor of plant food, eating exclusively vegetables, fruits, cereals.
• Raw mono-eating - involves the same rigorous approach to food choices as veganism, but rejects any cooked food.
• Fruitorianism is a deeply philosophical approach to nutrition based on the fact that plants can be painful too. Therefore, the Frutorians consume only what can be obtained without damaging the plant - fruits, berries, nuts, excluding even root crops.
• Su vegetarianism is the exclusion of all animal food and pungent-smelling plant products (onions, garlic, durian).
• Sproutarianism is a nutritional system based on the use of sprouted grains and legumes.
• Lacto-Vegetarianism is a diet that allows the use of dairy products, eggs and honey.
• Lacto-vegetarianism - when eating plant foods, both dairy products and honey are acceptable.
• Ovo-vegetarianism - vegetable food, eggs, honey are acceptable.
• Seven-vegetarianism - allows the use of all products, except for red meat, fish and poultry are allowed. This system is more often referred to as vegetarian diets.
• Peskovegetarianism - in addition to plant foods, fish and seafood are allowed.
• Macrobiotic Diet - Based on the consumption of legumes, grains, fruits and vegetables, with particular preference for seaweed and daikon.

Of all the above areas, nutritionists are most welcomed by lacto-vegetarianism, lactovegetarianism, sand-vegetarianism and seven-vegetarianism - according to experts, these nutrition systems can be considered the most balanced: the use of plant, dairy and seafood food can satisfy the human body's need for vitamins and minerals almost completely.

Vegan, raw food, and fruitarianism, on the other hand, have received rather harsh criticism: nutritionists are confident that eating according to these systems can lead to a deficiency of many important micronutrients, and, as a result, health problems.

Vegetarianism - benefits and harms

Vegetarianism is actively embracing the entire globe - pastoralists riot, and nutritionists shyly lower their eyes from uncomfortable questions. Whether vegetarianism is useful and whether the transition to it is justified - no one will be able to answer these questions for you, because even the wisest nutritionists are people with their own prejudices and credos.

Vegetarians have their own reasons - to stubbornly prove the usefulness of the chosen path. And this is natural, everyone wants to be smarter than others. There are several "trump" arguments, which are very difficult to contradict if you do not have a preliminary "hardening". Let's consider the most popular myths about the benefits of vegetarianism, so as not to get carried away with wearing rose-colored glasses.

Intestine length \u003d human herbivore?

The first reason for vegetarians to get you to exclaim "Yes, I'm a vegetarian!" is the length of the human intestine. In humans, it is, of course, long, about like the intestines of sheep. And for predators, it is twice as short. This suggests (this is what the adherents of a meat-free diet say) that the herbivorous intestine is adapted for long digestion of plant food and is not adapted to animal protein, because during such a long stroke, the protein will rot and poison the body.

On the other hand, the intestines of a predator. Short so that the squirrel leaves quickly.

But here nutritionists put in their word. Although our intestines hint at our "herbivorousness", protein does not linger in it and does not poison us. This is because protein is digested in the stomach under the influence of hydrochloric acid. Then it enters the duodenum and is "processed" by enzymes. Then there are only faceless amino acids. If something went wrong, and a piece of undigested meat went through the intestines, this indicates either gastrointestinal diseases or a poorly chewed piece of meat. In short, rotting in our intestines is just a sign of problems with the gastrointestinal tract.

Vegetarianism is healthier

Of course, a vegetarian diet involves the consumption of much more plant foods, and, accordingly, vitamins, minerals and fiber. Therefore, many vegetarians consider themselves healthier.

But on this score, studies have been conducted. It turns out that one in two vegetarians and 92% of vegans are deficient in B12 (a pure meat vitamin). In addition, it is really more difficult to get the necessary portion of proteins, fats, iron, zinc, vitamin D from plant foods. All this leads to diseases and malfunctions of the nervous system, as well as problems with hematopoiesis. In addition, scientists have experimentally proven that meat eaters are less likely to suffer from cancer of the rectum, cervix and brain than vegetarians. But the most favorable indicator for the absence of oncological misfortunes was shown by pescetarians - "fish-eaters".

Lose weight without meat

Well, the main argument is not those who switch to a meat-free diet for ethical reasons, but those who are least of all concerned about the benefits and harms of vegetarianism, because we are talking about possible weight loss.

Vegetarians "advertise" their dietary habits with the low body mass index found in almost all vegetarians. However, a smart doctor will tell you that a low BMI is not weight loss, but simply the result of muscle loss.

Catastrophic muscular dystrophy is observed primarily in vegans, especially in those who do not strain their muscles unnecessarily. If the body realizes that muscles can be dispensed with, it will calmly compensate for the lack of meat by eating its own muscle tissue.

Switching to vegetarianism

However, if your choice is the fruit of ethical or religious considerations, in order to minimize the harm of vegetarianism, you should switch to it gradually, in three weeks.

First, give up semi-finished meat products. Next - go to fish and chicken. Do not immediately give up both meat and dairy products. Adopt spices, they will help with the bland taste of food that will persuade you to return to meat.

And at first, you just need to change the proportion of vegetable garnish and meat, in favor of the first.

Vegetarianism - benefit or harm

Is It Good to Be a Vegetarian?

Various fashion trends and trends can be found not only in the field of culture and art, but strangely enough, in the field of health. One of these fashionable and popular directions has become direction of vegetarianism... Now, little by little, the excitement around vegetarianism is beginning to subside, however, at the beginning of their history, adherents of this trend almost entered into open hostilities with their main opponents, who eat meat and fish. There were enough myths and theories around vegetarianism as a direction, however, what is vegetarianism actually? What is more in vegetarianism - good or bad? Today we offer you to understand this ...

What is vegetarianism

Vegetarianism - this is not only a certain scheme according to which a person eats only plant foods, it is a separate way of life that excludes any manifestation of violence and cruelty towards the animal world... The basic tenets of the theory of vegetarianism exclude the consumption of meat, fish, poultry, and any other living organisms. A more strict manifestation of the direction of vegetarianism is considered to be its related direction under the consonant name vegetalism... In the direction of vegetarianism, it is also categorically forbidden to eat meat, fish, poultry, and other living organisms. However, this trend is tougher in the sense that its followers exclude dairy products and eggs from their diet. In the diet of a vegetarian, you can see exclusively plant foods.

According to research by health experts from England, vegetarians and those who do not abuse meat and fish products have a hidden potential in the body that can prolong their life by a quarter of a century. Twenty-five extra years of life (agree - a real plus in benefits of vegetarianism) is a rather large figure. British experts came to this result, relying not only on modern research, but also looking into the history of vegetarianism itself.

History of vegetarianism

Those who believe that vegetarianism is an exclusively modern trend is mistaken. Even the priests of Ancient Egypt had a division of food into "clean" and "not clean". Meat was classified as "unclean" food, it defiled the human body. There were tribes and peoples who ate exclusively on plant foods, and there were also tribes of savages and barbarians who ate meat. The cultural development of the former was much higher than the development of the latter.

The founders of many religions were also vegetarian. Avoiding eating meat freed the body from addictions and enlightened the spirit. Among the famous philosophers, there were also many devotees of vegetarianism. Painters, sculptors, people of art - they all voluntarily deprived themselves of the opportunity to eat meat and meat products. Perhaps their "meat" limitations and led to the fact that they became famous, and their masterpieces continue to live.

The benefits of vegetarianism

The modern choice of vegetarianism as a way of life is based on three main current postulates:

The health benefits of vegetarianism

The economic benefits of vegetarianism

The second reason to become a vegetarian is the very economy of this direction. Plant-based products have always been cheaper than meat products. And the necessary substances and elements contained in meat products can be replaced with plant substances and elements. Scientists decided to re-test the economy of vegetarianism and conducted an interesting experiment, the result of which finally dispelled all doubts about the economy of vegetarianism. One hectare of vegetable products, agriculture can feed seven vegetarians, and in order to feed one ordinary person who eats meat, two hectares of land are needed.

Ethical aspects of vegetarianism

The third reason to become a vegetarian is based on ethical beliefs. At first, a person carefully looks after the animal, feeds and watered it, heals for diseases, and then one day he kills and eats its meat. If there is logic in human behavior, then, in this case, it is literally deadly. Animal advocates of all kinds invite meat eaters to take a look one day at the agony and suffering of an animal dying in a slaughterhouse. Will the meat product still be as tasty and appetizing after what you see? In addition, recent research by scientists has confirmed their belief that the animals that we eat as meat feel and perceive pain in the same way that humans feel and perceive it.

The harm of vegetarianism

We will not breed demagoguery about the possible harm of vegetarianism. And, let us just draw your attention to one of the aspects worth considering. So, the human body assimilates iron from different foods in different ways ... So, from animal products, the body takes up to 20% of the iron it contains, but their plant products - only 0.2%. You don't need any special mathematical or analytical talent to conclude that meat, eggs and fish are the main sources of iron. And, if you voluntarily give up all this, then, in order for your body to receive the daily rate of this element necessary for it, you either need to additionally take such iron preparations or eat more plant foods.

Of course, if you are an adult, and your body's iron stores are normal, then a vegetarian diet will not harm you in this case. But, if we are talking about a child or adolescent body, about women during pregnancy, about people after severe blood loss, then, eating only plant foods, they may face such problems as anemia, iron deficiency ...

So, if you still prefer to avoid eating animal products, do not forget to monitor your hemoglobin and iron levels ...

Also, don't forget about the role of protein in our diet. Ah, proteins are energy, and proteins are meat ...

Videos on the benefits and harms of vegetarianism

Today we talked about the benefits and dangers, about the path of historical development of such a direction as vegetarianism. It would be most correct to conclude that vegetarianism is not just a rejection of meat products, it is a way of life. In order to be not just "not eating meat", but a real vegetarian, you need to rethink your values \u200b\u200band worldview. After all, even the ancient sages said that we are what we eat ... And, what do you think, our readers - what is more in vegetarianism - good or bad? Share your experiences and feedback with us ...

We also invite you to join the discussion of this topic in our Vkontakte group:

Shevtsova Olga, World without Harm

Vegetarianism is one of the most popular nutritional systems in the world today. With this food system, meat products are excluded from the diet. There are many reasons why people choose vegetarianism for themselves. The benefits and harms of this way of eating are worth talking about.

Many experts still disagree about whether a vegetarian diet is harmful or beneficial to health. In order to make a decision for yourself to switch to this system or not, it is worthwhile to study in detail each side of this issue.

The vegetarians themselves, of course, insist that the rejection of animal products does not cause any harm either to a person's self-awareness, or to the general state of health and the body. But scientific studies have long proved that man, in terms of his structure, is neither a herbivorous mammal, nor a predator. Scientists say that a person is able to get the full composition of nutrients only by eating a variety of products, including meat.

When a person consumes only plant foods and at the same time excludes meat products from his diet, it is difficult to talk about a balanced diet. The opinion of doctors in this case is that such a diet can even worsen health.

Harm

Food of animal origin contains a number of vitamins and trace elements that are not found in plant food in principle. Excluding the animal component from the diet, a person deprives himself of these useful substances, which ultimately threatens the body with metabolic disorders.

Here are some useful substances in question:

1. Such an important trace element as iron.
   Its presence affects the composition of the blood. Most of this trace element is found just in offal, it is the liver, kidneys, and also fish. Vegetarianists insist that iron is also present in plant foods. But the problem is that, along with iron, plant foods contain substances that prevent the full assimilation of this element. It is easier and most of all this element for the body to assimilate from food of animal origin.
2. Anyone who goes in for sports at least a little knows that protein is simply irreplaceable for the structure of muscle tissue.
   Vegetarians insist that this element can be extracted by consuming legumes. Here, things are the same as with iron. Indeed, there is protein in plant foods, but only half of it is absorbed by the human body. Unlike animal protein, which is completely absorbed.
3. The next important trace element is calcium.
   It is extremely important for the health of the musculoskeletal system, as well as for the beauty of hair and nails. The opinion of vegetarians is that this trace element can be more than obtained from leafy vegetables. But! Studies show that the amount of calcium in the body of vegetarians is often severely reduced.
4. The important vitamin B12 is present in animal foods.
   The normal functioning of the nervous system depends on the presence of this vitamin. Plant food is not able to saturate the human body with this vitamin.

Benefit

However, this question, like any other, has a second side.

To be as objective as possible, let's talk about the benefits of a vegetarian diet:

1. With a vegetarian lifestyle, it is much easier to maintain the correct weight.
   This is because plant foods are quite low in calories, but at the same time they carry a lot of nutrients. Eating such food, it will be easier for you to get rid of extra pounds, and keep your weight at the proper level.
2. It is much easier for the intestines and stomach to work with food of an exclusively vegetable nature.
   It is easily digested, does not provoke decay processes, the body is easily freed from the remains of such food.
3. With this way of eating, it is much easier for the body to stay clean longer.
   Plant food promotes the elimination of toxins from the body, thereby making it easier for the body to fight external and internal negative factors.
4. A vegetarian diet helps keep sugar and cholesterol levels at the proper level.
   Thus, the cardiovascular system is in good condition longer. Research on this topic suggests that among vegetarians those who suffer from cancer or diabetes are much less than among meat eaters.
5. A vegetarian diet is great for prolonging youth, as fruits and vegetables are rich in antioxidants.
6. It is believed that meat-eaters eat more salt than vegetarians, and excessive salt intake is also bad for health.

There are several types of vegetarian diet. Let's take a look at the most popular types of it and analyze how each of them affects the health of the body.

Lactovegetarian your

With lacto-vegetarianism, dairy products are allowed for food. At the same time, lacto-vegetarians refuse from certain types of dry cheeses, gelatin, and also from products that contain additives of animal origin.

Usually the reasons why people become adherents of lacto-vegetarianism tva are ethical and moral standards. Lactovegetarians, therefore, reject any kind of violence in their lives. This also explains the rejection of eggs, where, in principle, a chicken embryo can be contained.

If we talk about the positive aspects of lacto-vegetarianism, then this way of eating keeps cholesterol at the proper level in the body. If you correctly plan a lacto-vegetarian diet, you can provide the body with useful substances in sufficient quantities. With a lacto-vegetarian diet, you have access to vitamin D, vitamin B12, calcium, proteins that are easy to digest and contain amino acids. There are plenty of these substances in a lacto-vegetarian diet, due to the presence of dairy products in it.

This is why becoming a lacto-vegetarian suddenly puts your body under less stress than if you suddenly become a vegan.

The lacto-vegetarian diet is not as poor in composition as other stricter types of vegetarianism.

Ovo-vegetarian

Another type of relatively democratic type of vegetarian diet is the ovo-vegetarian diet. In an ovo-vegetarian diet, you must avoid dairy products, but you can eat eggs.

If we talk about the reasons why people begin to adhere to an ovo-vegetarian diet, then they are either ethical in nature, or the basis of ovo-vegetarianism is an individual intolerance to dairy products.

The advantage of the ovo-vegetarian diet is also the fact that with it you can eat such a healthy product for the body as honey.

An ovo-vegetarian diet can even be prescribed for people with poor health. The Ovo-Vegetarian Diet is easy to consume and good for colds and other ailments.

Lacto-Ovo-Vegeta Rianism

Another common type of vegetarianism today is lacto-ovo-vegetarianism. Logically, it is clear that it includes people who allow meat, fish, eggs and dairy products in their diet.

The reasons why people become lacto-ovo vegetarians may also be ethical, or switching to such a diet may just be a healthy diet option.

Lacto-ovo-vegetarian Rianism is also a good soft choice for harsher eating habits. With such a diet, the body also has the opportunity to receive almost all the nutrients it needs.

Vegetarian diet and children

Many questions arise regarding the topic of vegetarianism and children. The right of every parent to choose the food system for their child. If you have made such a decision, then here are the recommendations that will help you to do it as carefully as possible for the child's health.

1. You cannot immediately transfer the child to a strict vegetarianism, for example, veganism. Children should be getting easily digestible protein. Instead of meat, add beans, seeds, eggs, and dairy products to your child's diet.
2. To prevent children from being deficient in vitamin D, offer them milk that is fortified with this vitamin.
3. It is very important that children get enough iron. If you refuse your child to consume meat, then help the child's body to absorb more of this trace element from plant foods. To do this, at least once a day, the child's diet must contain foods containing vitamin C.
4. You shouldn't feed your baby whole grain bread all the time. Full grain much faster contributes to the saturation of the stomach, and also partially interferes with the absorption of the same iron, zinc and copper. To avoid this, it is better to give the child full grain products only in half of the cases.
5. The child's body needs a certain amount of animal fat. It is worth considering periodically including butter or medium-fat cow's milk in your child's diet. This is the only way to get this valuable food on a vegetarian diet.

In the press and on television, stories regularly appear on the quivering theme: "So eat meat or not?"
Eat or not - let's try to understand the article.

Statistics from the World Health Organization: every seventh inhabitant of our planet is a vegetarian.

And there are more and more of them. The world is gradually divided into those who eat meat and those who do not. Vegetarians and meat-eaters have a huge number of arguments in favor of their chosen diet. And the truth, as always, is somewhere in the middle.

This article is an overview of the main pros and cons of vegetarianism and meat-eating. At the very beginning of the conversation, it is worth noting that each human organism is individual and what is acceptable for one person can be death like for another.

In addition, it is assumed by default that the diet of meat eaters and vegetarians consists of organic foods. The arguments about the dangers of pesticides (in vegetables) and growth hormones (in meat) are not considered in the article.

Background. The origins of vegetarianism

Conscious rejection of food of animal origin has a thousand-year history and was originally associated with religious fasting. It is generally accepted that giving up meat is the first step towards spiritual enlightenment. For these reasons, monks exclude food of animal origin from the diet, and many religions practice religious fasts.

Interesting fact. The average number of fast days in the Orthodox calendar is 180-200 out of 365 days a year. Impressive?

But fasting is a rejection of meat, milk and fermented milk products, eggs. The fasting menu is very close to the vegan menu (veganism is the toughest form of vegetarianism). Nevertheless, in Orthodoxy, both meat-eating days and meat-eating weeks are accepted.

But the development of vegetarianism was not given an impetus by Orthodoxy. It is believed that in Buddhist monasteries in India and China, religious fasts have the longest practice. The spread of Eastern religions has become the reason for such an unprecedented popularity of the vegetarian diet.

The beginning of vegetarianism was laid by the fundamental principle of Buddhism - ahimsa - a way of life that reduces the world's evil. Ahimsa can be formulated as follows: "Do not harm the living."

This implies avoiding eating not only red animal meat, but also white poultry meat, as well as fish and seafood. Vegans voluntarily refuse to eat all animal products, including honey and eggs.

However, there is one "but". Ahimsa presupposes the refusal to eat the meat of living creatures specially killed for food, and not meat in general. That is, there is no categorical prohibition on eating animal products in Buddhism. Only a few religious currents of Buddhism (for example, Zen Buddhist monasticism) are completely vegan.

Modern vegetarianism in most cases is a tribute to a fashionable trend, far from religious beliefs. And a person who claims to be a vegetarian does not always understand what he is talking about.

In addition to vegetarianism, there are several other nutritional systems based on the conscious rejection of certain foods.

What are the benefits of vegetarianism for the body? Vegetarian arguments and meat-eaters counterarguments

Despite the worldwide popularity of all forms of vegetarianism, official medicine recognizes the transition to food exclusively of plant origin only as an element of unloading nutrition and does not recommend giving up meat completely. The main argument is that "imbalances" in the diet can lead to a deterioration in health

In the opinion of dietitians, “correct”, ie. balanced, an adult's plate should look like this

Protein

Meat and food of animal origin are not the last in the human diet and serve as a source of healthy protein (protein).

This statement causes a storm of emotions among vegetarians "with experience". Their argument is extremely simple: humans can get the proteins they need from plant foods.

Reference Information. The daily intake of protein is about 1 g of protein per 1 kg of a person's weight and depends on the person's age, height, body mass index and level of physical activity.

The more physical activity the body receives, the more protein it needs.

But if for the consumption of the daily protein intake it is enough for an adult to eat 300-400 g of meat, then plant products will have to be consumed in kilograms.

Important: in order for animal protein to go through all the stages necessary for its processing and removal from the body, it needs water. The ratio of protein to water should be 1:42. Meat eaters need to drink clean water!

Important: the vegetable protein is "conserved" in the seed. That is why it is preferable to eat sprouted grains, in which the protein is in a more digestible form.

In addition, the structure of plant proteins differs from animal proteins, which affects the indicator of their biological value for the human body.

The assimilation of consumed proteins is:

100% - chicken egg (without yolk)
95% - chicken egg (with yolk)
90% fermented milk
83% fresh milk
79% chicken
76% - beef
76% fish
75% - cottage cheese
74% soy
65% - beans, peas
63% - buckwheat
57% - peanuts
52% wheat

Interesting fact. Among the people who prefer vegetarianism, there are many who have low or zero acidity in the stomach. It is really difficult for their organisms to digest meat food.

Toxins

The vegetarian argument: Consuming meat and animal foods increases the amount of toxins in the body.

• accelerate the aging process
• negatively affect the functioning of the digestive tract and other vital systems
• badly affect the functioning of the brain and nervous system, etc.

In addition to food, sources of toxins are

• air
• helminths, pathogenic bacteria and viruses
• unfavorable environment

The main toxin synthesized by the human body through the consumption of fish, liver and meat is uric acid. Exceeding the norm of uric acid in the body can provoke the deposition of uric acid salts in the joints and cause gout

But uric acid can also be found in plant foods, such as peas, lentils, peanuts, sunflower seeds, or buckwheat.

Heat resistance

Vegetarians claim that avoiding meat has a surprising effect on the body's ability to quickly adapt to low temperatures. However, this has not been confirmed by any medical research. The body's ability to tolerate low temperatures most likely does not depend on whether meat is present in the diet or not.

Endurance and heart

Numerous studies show that the heart of vegetarians is more resilient. At the same time, the lack of certain trace elements and vitamins is precisely "animal" origin

• gland
• omega-3 fatty acid
  vitamin B12
• zinc

worsens the general condition of the heart.

The body can get iron and other trace elements from plant foods, but the "meat" option is preferable because it has a structure that is absorbed by the human body almost completely.

Vitamin B12, which is only found in meat, can be synthesized by the human body on its own, but only if there is a healthy intestinal microflora.

Aging

"We are aging more slowly!" - say vegetarians. And there is a certain grain of truth in this remark.

Plant foods are rich in antioxidants. These substances neutralize the action of free radicals, which can slow down the aging of the body at the cellular level.

Aging of the body is also associated with the gradual loss of collagen. Collagen, which is most suitable for a person in structure, can only be found in animal products. Collagen fragmentation leads to loss of elasticity of the skin, blood vessel walls, etc.

Interesting fact. Younger collagen is observed in those whose diet consists of low-calorie foods

Aggressiveness

There is an opinion that meat-eaters are more prone to violence, they are often irritable and aggressive. Is it so?

The most unbalanced and very bloody character known for his hysterical speeches is Adolf Hitler. He was very fond of animals, especially his two German Shepherds, and often quoted: "The more I get to know people, the more I love dogs." Some biographers claim that the great Fuhrer was a vegetarian. Anxious love for our smaller brothers did not prevent Hitler from becoming one of the bloodiest leaders in world history.

Let's go back to the present. German scientists Thomas Bronische and Jurgen Brunner of the Max-Planck-Institut für Psychiatrie / Max Planck Institute of Psychiatry (Germany) argue that cholesterol, which is so rich in meat, improves mood. Plant products practically do not contain this substance. Lack of cholesterol leads to impulsive, often aggressive behavior and causes depression.

This is the general picture of the pros and cons of vegetarianism. But the male and female bodies differ in their physiology. How does vegetarianism affect men and women?

The health benefits of vegetarianism for men

We are talking about vegetarianism, so we will give animal protein to meat eaters. The main source of protein that is so necessary for men, adherents of vegetarianism call soy.

Soy is a product that at the beginning of the twentieth century was attributed simply to a magical effect on the body of women, due to the high content of female phytoestrogens:

• genistein
• daidzein
• glycitein (accumulates in seedlings)

The male body also produces estrogens. So they are necessary for a man's health?

Answer: "Yes!" But with a little caveat. With age, the amount of estrogen in the male body begins to prevail (even without the use of soy).

This leads to:

• decrease testosterone production
• weight change upward. Men begin to gain weight as a female (think of Indian men with rounded shapes even at a young age)
• depression
  deterioration of stress resistance
• sexual dysfunction

It would be unfair to place all the responsibility for hormones solely on soy.

Phytoestragens also contains

• beer so beloved by men (hence the "beer bellies")
• leguminous plants

The photo below shows products that have a beneficial effect on the reproductive function of the male body.

As you can see, products of animal origin are also present in abundance here.

However, vegetarianism is good for men. American researchers from Loma Linda University / Loma Linda University (USA) believe that vegetarianism can protect men from prostate cancer, and in its most severe form (without milk and eggs).

Scientists made such a conclusion after conducting a survey of 26 thousand volunteers aged "30+" and analyzing their diet. Vegans were 30% less likely to develop prostate cancer than other volunteers.

The health benefits of vegetarianism for women

The female body has a more subtle "tuning". This may be why women are more likely to switch to a vegetarian menu, but this transition is not always good for women.

Her health directly depends on the health of the reproductive system in general and the ovaries in particular. In addition, the female body must:

• conceive
• endure
• give birth to a healthy baby

• There are also animal products here and they can be replaced with vegetables and fruits. But doctors all over the world urge to abandon strict vegetarianism for the period of conception and bearing a baby (up to his birth)
• The baby's body will take everything it needs from the mother's body - this is how nature works. But what will happen to the body of a woman carrying a child? After all, the hardest work that takes a lot of strength awaits her ahead - childbirth
• Fresh vegetables and fruits cannot be the basis of a nursing mother's diet. Moreover, many products, even after heat treatment, cannot be consumed by a woman during lactation.
• That is why mom's menu should be carefully thought out and well balanced. Doctors-gynecologists and pediatricians recommend including food of animal origin in the woman's diet during this period
• And this is not about meat. Its absence can be fully compensated for by the presence in the diet
• quality dairy and fermented milk products

The main thing is to listen to your body and understand its signals.

Important: Women in an interesting position or nursing mothers are exempted from observing religious fasts, since the health of the child has always been a priority for all cultures and faiths.

How is hair health and vegetarianism related?

• Protein is the main resource for building a new cell. In fact, humans are made up of protein and water. Proteins are essential for the normal functioning of all systems of the human body
• Proven fact: as soon as the body feels a deficiency of a substance, it overlaps the saturation of some organs for the normal functioning of others, more important
• So, with a lack of protein, the heart and internal organs, skeleton, etc. become priorities for survival. The first in the protein blockade are hair, nails, skin
• Many vegetarians who have not balanced their diet report not only a deterioration in the general condition of their hair, but also hair loss. In some cases, a deficiency of protein and other micronutrients, combined with stress, leads to alopecia (baldness).

The basis of the diet for healthy hair should be the following foods

Benefits of Vegetarianism for Skin

• The skin also needs protein, or rather, collagen. It is this structural protein that is responsible for the normal functioning of connective tissues and skin. Vegetarians believe that collagen can be synthesized from plants. Alas, collagen is a product of animal origin and it is impossible to synthesize it from plants.
• A substance that manufacturers call plant collagen is a plant protein containing collagen-like fragments in its structure. Wheat proteins serve as raw material for the production of such "collagen", and it is absorbed by the skin quite well, moisturizing it
• The production of "plant collagen" is very expensive and complex. Cosmetics based on "plant collagen" are not included in the price category "economy class"

Among the products that the skin loves very much, there are products of both plant and animal origin.

And yet, if the skin is prone to acne, dermatologists recommend avoiding the consumption of fatty heavy foods. Vegetarianism, of course, triggers a natural cleansing process in the body, which has a beneficial effect on the condition of the skin.

Getting Rid of Acne on Vegetarianism

If the prominence of the age is long gone, and acne on the face is still present, then the body requires cleaning from the inside.

The intestines are the first in line for cleansing. It is a vegetarian diet that contains a large amount of dietary fiber that can restore the natural microflora of our body.

But in the list of products that help cleanse the body, sour milk products are always present, which are often the basis for the diet of those who cleanse their body.

Another organ that requires attention and periodic cleansing is the liver. A good dermatologist will make sure to check the condition of the patient's liver before starting the fight against acne. Since acne is a consequence, and the cause should be sought deep within a person.
The liver, as an organ of the digestive system, is very fond of the vegetarian menu, and even if you are a convinced meat eater, you should not give up vegetarian fasting days. Especially if your skin is far from perfect.

Effects of vegetarianism on joints

Any unbalanced nutritional system negatively affects the human body. The keyword is "unbalanced". If during the transition to vegetarianism mistakes were made in the main diet, then health problems, including those with joints, will sooner or later appear.

Collagen is necessary for joints, especially for “age” joints. In addition to protein, the joints need easily digestible calcium and iron. All this can be provided by products of animal origin.

However, joints do not like being overweight. And here vegetarianism can really help.

Losing weight on vegetarianism. How does vegetarianism affect weight?

So, you can lose weight on a vegetarian menu, but you can also gain excess weight! Why? Because a balanced diet presupposes a clear distribution of the amount of consumed carbohydrates, proteins and fats. Once the balance is upset, problems arise.

But a balanced vegetarian diet is a very good option for weight control. This is why vegetarianism is considered the right choice for those with type II diabetes.

Vegetarianism and diabetes

Vegetarianism in this case

• allows you to control blood sugar levels
• promotes weight loss
• allows you to switch to a healthier diet
• reduces the risk of cardiovascular disease
• decreases cholesterol levels
• improves kidney function, so that the body stops losing protein

Important:
The menu must be balanced!
The transition to a vegetarian diet should take place under the supervision of a doctor!
Change the power system slowly!

Brain function and vegetarianism

There are a lot of talented people among vegetarians.

Pythagoras
Hippocrates
Aristotle
Leonardo da Vinci
Lev Tolstoy
Jean-Jacques Rousseau
Albert Einstein
Thomas Edison
Nikolay Drozdov

These names serve as proof that, at the very least, vegetarianism does not interfere with brain function.

And if we take into account the opinion of all those who practice meditation and try to penetrate into higher matters, then vegetarianism becomes one of the conditions for learning the secrets of the Universe.

The main thing is that vegetarianism does not become a violence against your own body and bring it maximum benefit.

Scientists still have not been able to answer the question of why, for some members of the human race, the transition to vegetarianism is completely natural and painless, while for others it causes stress and health problems.

The debate about vegetarianism has been going on for over forty years, and there is no definite answer about the benefits or harms of this nutritional system.

But, recalling the calendar of Orthodox fasts, it should be noted that even convinced meat-eaters should become vegetarians from time to time.

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