Binh Shaheen said that a vegetarian diet has many health benefits, provided that possible negative effects are avoided. “Vegetarian diets help to lose weight,” said Shaheen, nutritionist at Fitness First Middle East. “The average weight of a vegetarian is 2 to 4 kilograms less than the weight of the meat.
This is mostly due to the number of calories found in animal protein, compared to vegetable protein.
The vegetarian diet improves digestion by eating large amounts of vegetables, fruits, and fiber, which help calm the colon.
On the other hand, animal products and dairy products such as milk, cheese, eggs, and even chocolate may cause some allergies. Reducing these foods can reduce the symptoms of “food intolerance” and the possibility of leaking bowel syndrome.
Reducing consumption of animal products can also reduce the risk of chronic diseases such as high blood pressure, diabetes, heart disease, and cancer, according to the American Dietetic Association.
Loss of vitamins and minerals
Shaheen pointed out that many people, who choose a vegetarian diet, do not know the number of vitamins and minerals, which they may lose, which requires knowledge of sufficient information on how to maintain a healthy diet as balanced as possible.
The most common negative effect of plant diets is the lack of nutrients, which are usually obtained from animal products, including:
Vitamin B12: Vitamin is essential for healthy brain and nervous system.
• Omega 3: Fish oil plays an important role in influencing focus and memory, eye safety and improved vision, and healthy joints, skin, and hair.
• Iron: Without iron, the body can not produce enough substances in the red blood cells to transport oxygen, which can lead to fatigue, weakness, facial blemishes, headaches, shortness of breath, nail bombing, poor appetite.
• Zinc: The metal, which the body needs to fight disease, produce and renew cells, and has an important role in recovering from injuries.
Zinc deficiency can cause hair loss, poor concentration, reduced taste, and smell.
In order to avoid the lack of these elements, the dieters should adhere to the following:
• Consult a dietitian to learn more about plant elements, which must be taken to avoid deficiencies in minerals and vitamins.
Eat plenty of foods rich in iron, zinc and omega-3.
• Add dietary supplements to daily meals.
• Annual medical examinations to know the ratios of vitamins and minerals in the body.
Shahin pointed out that all plants contain good amounts of protein, yet the quality of protein in plants is different and depends on the proportion of amino acids, as there are 9 essential amino acids not produced by the body. Which are available in quinoa, shea seeds, buckwheat, cannabis seeds, and spirulina.
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