By Abigail Carroll. Vegetarian Diet. At Saturday, May 04th 2019, 21:55:46 PM.
Some people develop a semi‐ vegetarian diet — also called a Flexitarian diet — which is essentially a plant-based diet but involves meat, dairy, eggs, poultry, and fish on occasion or in tiny quantities. To get the most out of a vegetarian diet, take a variety of fresh plant-based foods, such as whole fruits and vegetables, legumes and nuts, and whole grains. At the same time, lower back on less healthy choices, such as sugar-sweetened beverages, fruit juices, and refined grains. If you want help, a registered dietitian could assist you in creating a vegetarian plan that is right for you.
The body needs vitamin B12 to maintain healthy blood and a healthy nervous system. It is only found naturally in foods from animal sources. Sources for vegans are therefore limited and a vitamin B12 supplement may be needed. Sources of vitamin B12 for vegans include:breakfast cereals fortified with B12,unsweetened soy drinks fortified with vitamin B12, yeast extract, such as Marmite, which is fortified with vitamin B12.
In fact, one study in nearly 61,000 people showed that vegans were 2.6 times less likely to develop type 2 diabetes than omnivores. A vegan diet may also reduce osteoarthritis symptoms — including joint pain and swelling — and your risk of certain cancers, such as those of the breast and prostate. Vegan diets are associated with many benefits, including improved heart health, faster short-term weight loss, enhanced blood sugar control, less joint pain, and a decreased risk of cancer.