More and more people eliminate meat and dairy products from their diet and start a vegetarian journey nowadays; this is because the vegetarian diet is considered healthier and richer in vitamins and fibre, while there are various prejudices about meat and its derivatives milk.
But will it really be good for your health to cut out these foods completely?
Index
VITAMIN B 12
This vitamin it helps prevent nerve damage and is found mainly in meat, eggs, fish and dairy products, but not in fruits and vegetables.
The recommended daily dose is 1,5 mg di Vitamin B12; prolonged deficiency of this vitamin can lead to irreversible neurological symptoms.
Scientific studies have shown that those who follow a vegan or vegetarian diet are less likely to have heart disease, but a higher risk of stroke, due to the lack of vitamin B12.
If you are following such a diet, make sure you take enriched substances with vitamin B12 (nutritional yeast or vegetable milk enriched with microelements) or to take supplements.
PROTEIN
Another common concern for those following a vegetarian or vegan diet is the correct intake of necessary proteins; although fruits and vegetables are not high in protein, there is no reason to worry.
Proteins are found in many foods (milk soy has similar amounts of protein to the cow milk). Those who follow these diets are also unlikely to have iron deficiencies, as long as the diet includes fruits and vegetables of all kinds and colors, oil seeds and legumes.
VARIETY'
There is no strong evidence that following a more varied diet (including all foods) contributes to a healthier lifestyle; indeed, those who follow a more varied diet tend to eat more refined, sugar-filled foods.
There are also many not very healthy plant alternatives nowadays, so the ideal is always to check the ones nutritional labels of what we buy and put on the table.
The health benefits of vegetarian diets derive from the greater consumption of fruit and vegetables than those who eat all foods, so if you are omnivorous do not forget to eat at least 4 or 5 servings of fruit and vegetables every day.
HURRY ASSOCIATIONS
Many scientists question the findings of research associating vegan diets with improved health, because vegans already tend to be healthier overall.
Those who follow this diet generally do not smoke, drink less alcohol and do more sports.
There are still not enough studies to verify whether a vegan diet actually brings more benefits than the omnivorous diet, because changes and the possible onset of diseases take a long time.
LONG TERM
Many people have doubts about the vegan diet due to possible nutritional deficiencies, and only recently have researchers begun to study the long-term benefits and risks.
Despite the lack of specific hard data on vegan diets, the researchers say existing evidence on diet and health generally points to some trends.
The vegan diet appears to be related to greater overall health:
- BMI: vegans have a lower body mass index
- Best levels of cholesterol and lower blood pressure
IN CONCLUSION
The vegan diet is similar to other diets; based on the foods chosen, the risk of developing pathologies can be increased or reduced.
Eat a cautious omnivorous diet rich in fruits and vegetables like that mediterranean, the health effects and benefits will be similar to those of the vegan diet.
Whichever dietary approach you choose, always check individual foods and eat a lot fruit, vegetables e vegetable.
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