By Abigail Carroll. Vegetarian Lifestyle. At Friday, May 03rd 2019, 20:52:57 PM.
Milk and yogurt are important sources of calcium. Vegetarians who are avoiding dairy products can get calcium from tofu, fortified soy milk, green leafy vegetables, and dried figs.It is particularly important for vegetarian children and teens to plan their nutrient intake, as their bodies are still developing. Calcium intake, for example, can affect bone health for the long term. Fortified soy milk and breakfast cereals can help in the synthesis of vitamin D, but exposure to sunlight is also necessary.
Plant‐based foods provide help to lower inflammation, a root cause of heart disease, and also provide dietary fiber. Research has shown that there’s often a link between eating a high-fiber diet and having increased protection against high cholesterol, heart disease and diabetes. One study published in the Journal of American College of Cardiology found that “higher intake of a plant-based diet index rich in healthier plant foods is associated with substantially lower coronary heart disease risk.” Another study published in 2015 in the Permanent Journal found evidence that vegetarian diets can be beneficial for significantly lowering body mass index, high obesity rates, high blood pressure, high triglyceride and cholesterol levels, and diabetes risk.
You can get many of the health benefits of being vegetarian without going all the way. For example, a Mediterranean eating pattern — known to be associated with longer life and reduced risk of several chronic illnesses — features an emphasis on plant foods with a sparing use of meat. Even if you do not want to become a complete vegetarian, you can steer your diet in that direction with a few simple substitutions, such as plant-based sources of protein — beans or tofu, for example — or fish instead of meat a couple of times a week. Only you can decide whether a vegetarian diet is right for you. If better health is your goal, here are some things to consider.