Vegetarianism

     Vegetarianism is quickly becoming more and more common in the United States. Lately there have been more vegetarian options at markets and most restaurants (sit down and fast food) include vegetarian choices. However what most people want to know are the heath and environmental advantages/risks in becoming a vegetarian. For vegetarians and meat-eaters alike, this article is a great way to learn more vegetarianism. 

     Most vegetarians choose this diet because they do not like the concept of eating animals or because they want to eat low on the food chain. Others become vegetarians for heath benefits or to help the environment. Because of this variety, vegetarian diets vary quite a lot. All vegetarians eliminate some type of meat from their diet, of course however it can differ from only removing red meat to all animal products. Vegetarians who eliminate only some types of meat are known as semi-vegetarians, while those who eat no meat but still eat dairy are known as ovolactovegetarians. Finally, vegetarians who eat no animal products are called vegans. Depending on the diet, the benefits/risks will vary.

     The effect of vegetarianism is mainly a higher intake of fiber and phytochemicals (bioactive chemical compounds found in plants) due to the higher amounts of fruits, vegetables, and whole grains eaten by vegetarians. Not only does fiber help you maintain a healthy weight, it also lessens the change of getting numerous diseases such as type two diabetes and colon cancer. Phytochemicals in turn, limit strokes, alzheimer's disease, and much more that is currently being discovered. But of course there are risks that come with being a vegetarian as well.

      Due to low intakes of meat and animal products, nutrients such as protein, vitamin D, and vitamin B12 can be missing from vegetarian diets. Of the many amino acids in proteins, nine of them our bodies cannot produce, making it necessary to acquire them through food. While animal products have all of them, most plants, other than soy and amaranth seeds, typically do not. In addition, vegetarians who do not eat fish or eggs have a lack of vitamin D unless exposed to a sufficient amount of sunlight per day. The most vital nutrient that vegetarians do not eat, however, is vitamin B12. This vitamin not only is necessary for the correct function of nerves, but also is needed to produce red blood cells and to synthesis DNA. Although all of these nutrients can be acquired through multi-vitamins easily, the only natural sources are meat, dairy, and eggs. 

If you do plan to become or currently are a vegetarian, make sure you eat foods such as whole grain bread, nut spreads, and if not a vegan, milk and eggs. 

Overall, when done correctly, vegetarianism has many incredible heath benefits and those who are not vegetarians would definitely benefit from limited amounts meat or more organic foods.   

For more information, check out: http://hhwa.org/natural-conncetion-articles/63-the-pros-and-cons-of-vegetarian-diets
Also check out http://www.chooseveg.com/environment for information about the environmental benefits of vegetarianism or http://americanfood.about.com/od/chilirecipes/r/Veggie_Chili.htm for a yummy vegetarian meal.

Next week: How You Can Help Animals