It is clear that conscious eating is part of the strategies to preserve the health and vitality of the human being, allowing to obtain well-being and quality of life. However, in recent years different trends have been established on the ingredients that should be present in the dishes that are consumed every day. Hence, the vegetarian diet takes strength leading to include fruits, vegetables and cereals, which cover all the nutrients that are needed.
However, it is important to understand that you cannot leave the consumption of animal protein for long, without correctly compensating it with its equivalent in the group of vegetables, such as lentils, beans, peas and spirulina. In such a way, that the body remains in balance and is not affected, generating diseases; due to iron deficiency; like anemia.
The vegetarian diet is attractive for those who want to stay healthy, but there are also other reasons that seduce.
In fact, Buddhists, Hindus and Shiks, honoring their religious beliefs, do not eat beef or pork, preferring a vegetarian diet. Likewise, environmentalists, unhappy with animal abuse, remove the consumption of meats of all kinds from their lives. While some others avoid any product derived from animals, becoming vegan.1
In the same way, every day more people in the world make the decision to eradicate proteins derived from animals from their nutritional picture, either for pleasure or for health. However, opting for a vegetarian diet requires planning. Because although this type of diet helps reduce the risk of developing pathologies, it can generate additional risks due to nutritional deficits.
The advantages and disadvantages in one place
It can be said that the fiber, antioxidants, vitamins and minerals, which fruits and vegetables contain, allow for lighter digestions and protect the colon and digestive system. In addition, the low amount of fat that is present in these products favors good levels of blood pressure, cholesterol and triglycerides. Which, broadly, reduces the risk of developing atherosclerosis, diabetes, hypertension, dyslipidemia, obesity and heart disease.1
In spite of the fact, it is possible that, as a consequence of the exclusion of animal protein, there is a decrease in essential amino acids in the body. Showing vitamin B12 deficiencies, which cause anemia and chronic fatigue, leading to neuronal damage. Likewise, a vitamin D deficiency may appear, considerably affecting the absorption of calcium in the bones.2
In summary
We can say that making the decision to follow a vegetarian diet should not be taken lightly, essentially because planning can make the difference between health and nutritional deficiency. Hence, establishing an action plan where it is possible to exchange the micronutrients provided by meat, for nutritional supplements or standardized amounts of other elements that are found in abundance in nature, is very useful.
Above all, because the defenders of the good life, expose that the vegetarian diet reduces the risk of diseases of the heart, the brain and some types of cancer. Apart from that, this kind of diet, combined with physical activity, good sleep habits and healthy interpersonal relationships, becomes the appropriate formula to live a quality life.
References:
1.García-Maldonado Elena, Galician-Narbón Angélica, Vaquero Mª Pilar. Are Vegetarian Diets Nutritionally Adequate? A review of the scientific evidence. Nutr. Hosp. [Internet]. 2019 Aug [citado 2021 Oct 03] ; 36 (4): 950-961. Available in:
http://scielo.isciii.es/scielo.php?script=sci_arttext&pid=S0212-16112019000400029&lng=es.
2, Rojas Allende Daniela, Figueras Díaz Francisca, Durán Agüero Samuel. Nutritional advantages and disadvantages of being vegan or vegetarian. Rev. chil. nutr. [Internet]. 2017. [citado 2021 Oct 03]; 44 (3): 218-225. Available in:
http://www.scielo.cl/scielo.php?script=sci_arttext&pid=S0717-75182017000300218&lng=es.