By Abigail Carroll. Vegetarian Lifestyle. At Friday, May 03rd 2019, 20:51:34 PM.
Dairy produce normally provides zinc, but fortified cereals, dried beans, nuts and soy products can make up for this. Zinc is an essential nutrient that plays a role in cell metabolism and immune function. Becoming a vegetarian will not guarantee good health or a healthy diet. Anyone is at risk of poor health if they consume too many calories, unhealthy snack foods, too many refined carbohydrates, whole milk dairy products, and junk foods, whether meat-based or not. Following the United States Department of Agriculture (USDA) guidelines can help vegetarians maintain a balanced diet. The guidelines offer assistance for people with different calorie-intake targets.
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.
Research shows that, overall, vegetarians have a lower risk of many different types of cancer, compared with meat eaters. However, the same study found a higher incidence of colon cancer among vegetarians. A vegetarian diet has been linked to a lower risk of cardiovascular risk factors. Studies have found that the more meat people consume, the higher their risk of type 2 diabetes. Vegetarian food tends to be lower in fat, especially saturated fats, and higher in fiber, than animal-based foods.