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Complications Of Vegetarian And Vegan Diets

There are many benefits to be gained by choosing to follow a vegetarian and vegan diet, but it does not require only commitment but also education and variety. Before going on strict Vegan diet, there are many factors to be taken care of.

Low on oil? : Vegetarians and vegans are at risk of having a low intake of essential fatty acids. Omega-3 oils found in oily fish are vital for a healthy brain and nervous system function and are also required during pregnancy and throughout breastfeeding. They are needed for cardiovascular protection, hormone production and promoting healthy hair, skin and nails. The main vegetarian and vegan source of omega-3 essential fatty acids is flax oil – preferably oil that has not been subjected to heat or light. Flax oil is ideal drizzled over brown rice, baked potatoes or incorporated into a salad dressing.

Poor Protein Power : Unless careful attention is paid to protein combining in daily meal planning and cooking for both vegetarian and vegan diets, it is very easy to become protein deficient. Protein is an important component of bones, muscles, connective tissues, organs, hair, skin and nails. Proteins are also utilized to generate enzymes, hormones, immune cells and chemical messengers that influence biochemical reactions and body processes. Protein deficiency can be expressed in many different forms including weak muscles, poor bone strength, poor hair, skin and nail condition, frequent infections and poor immunity.

Amino acids are also strongly involved in brain chemistry as they are used to form the brain chemicals dopamine, adrenalin, noradrenalin and serotonin. These neurotransmitters are responsible for generating your feelings, emotions, mood and sleep. Poor dietary intake of amino acids such as tryptophan, leads to imbalances between neurotransmitters. Symptoms include anxiety, nervousness, depression paranoia, mania, and insomnia. It is often this lack of amino acids that is often involved in the progression of some eating disorders, as a low intake of food can exacerbate body dysmorphia and anxiety over food intake.

A word about dairy : As a vegetarian it is very easy to develop an over reliance on dairy produce such as cheese and yoghurt as your main source of protein. However we believe that variety in the diet is of paramount importance. Remember to get your protein from all food groups, whilst rotating your dairy intake. You can choose from cows, sheep’s or goat’s milk products or perhaps soya instead. However there seems to be a perception that all soya products are healthy, and whilst they make a good protein choice, many soya products, especially are all too often packed with sugar and flavorings which do not match the healthy aura that soya products have. This may have more significance for vegans who will obviously be avoiding all animal products and thus perhaps more reliant on soya products.

There are many benefits to be gained by choosing to follow a vegetarian and vegan diet, but it does not require only commitment but also education and variety.

Take Care and have great healthy diet!!!

Vaishali Parekh

www.indian-cooking.info

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The Benefits Of Vegetarian And Vegan Diet

The benefits of following a healthy balanced vegeterian or vegan diet are endless.

Healthy Bowels : Vegeterian and vegan diet are generally much higher in both soluble and insoluble fibre, which are fundamentally important for a healthy digestive tract.Trillions of friendly grow in a high-fibre diet and produce the nourishment for the cells of the intestinal lining.They also aid the detoxification of hormones, toxins and cholestrol andmost importantly of all they help to protect the bowel lining from bowel cancer.

 Happy Hearts : There is no doubt that vegeterian and vegan diets contain less saturated fat and cholestrol than a diet that includes meat. As vegeterian and vegan diets are also high in fibre, high in antioxidants, and high in vitamin E they generally provide increased protection against cardiovascular disease.

Acid-Alkaline Balance : Some opportunistic diseases can start to take root when the body becommes too acidic for extended periods. Vegeterians and in particular vegans, are more likely to have a better acid-alkaline balance and increased protection against degenerative diseases than meat-eaters. It is possible to supplement the diet with nutrients to help establish a more alkaline environment, but as always, it’s best to do so under the supervision of a nutrition consultant.

Strong Immunity : The increased level of fresh fruit and vegetables in vegeterian and vegan diets bring in a rich supply of antioxidants and phytonutrients, and these plant chemicals have a good reputation for boosting body immunity.

Enzymes That Spring Clean : Both a vegeterian and vegan diet naturally involve eating high levels of fresh fruit and vegetables, which are themselves packed full of natural enzymes. These enzymes have two major health benefits – firstly, they have a direct effect in your digestion by enhancing the breakdown of foods; secondly, they are capable of being absorbed into the body where they effectively encourage the excretion of dead cells and debris from the blood and the lymph, giving your body a spring clean.

Have a Healthy Diet!!!

Vaishali Parekh

www.indian-cooking.info

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Filed under Food & Diet, Healthy LifeStyle