Everyone knows, what is food? But really do you know "What is food?" It is the substance which when taken into the body to regulate body processes and its aid in the production of important body compounds. The food can be classified as the vegetable origin and the animal origin. A balanced diet containing all the essential nutrients can prevent most of the nutritional deficiency diseases.
Why being a vegetarian can enjoy more benefits than a non-vegetarian? Here is the answer, the vegetarian food pattern has reduced dietary saturated cholesterol and higher levels of carbohydrates, fibre, magnesium, boron, folate, carotenoids, phytochemicals, and antioxidants such as vitamin c and E are present in vegetarian foods. These foods will reduce the accumulation of cholesterol in the vessels of the heart and prevents the risk of cardiovascular diseases.
But there are some problems with vegetarian diets, don't worry I will give the solutions for it. To reap the benefits of a vegetarian diet, a well-balanced diet from a variety of food is necessary. Some plant proteins are less digestible than animal proteins, so consume a variety of plant foods throughout the day. Consume high iron plant foods with dietary sources of vitamin C, an enhances of iron absorption. Regularly consume foods such as soaked and sprouted beans, grains, and seeds will increase the bioavailability of dietary zinc. Since oxalates found in spinach, beet greens, and Swiss chard reduce calcium absorption and the deficient diets may lead to rickets and osteomalacia. So regularly consume plant foods high in calcium and low in oxalates such as Chinese cabbage, broccoli, Napa cabbage, collards, kale, okra, and turnip greens, in addition to calcium-fortified foods.
To meet the normal nutrient for a healthy vegetarian diet, vitamins like vitamin-D, B12, A and Omega-3 fatty acid are also essential. The primary source of vitamin - D is fortified cow's milk, soy milk, rice milk, or breakfast cereal. One sad fact is no plant food contains active vitamin B12. So choose foods fortified with B12 such as soy milk, breakfast cereal and nutritional yeast. Some foods are rich in omega-3 fatty acids such as flaxseed oil, canola oil, walnuts, and soybeans on a regular basis. If you meet all these nutrient supplies for daily basis then the vegetarian diet is the best food pattern in the food chain.
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