5 risks of a vegetarian diet

• April 25, 2024

Vegetarianism is a dietary practice that focuses on the consumption of foods of plant origin, including fruits, vegetables, legumes, cereals, seeds and nuts. There are several types of vegetarian diet, however the most common patterns are the following:
 

1. Vegan diet : is one that excludes any type of meat and products of animal origin.
2. Lacto-vegetarian : includes, in addition to the products of vegetable origin, dairy products.
3. Ovo-lacto-vegetarian : it is a vegetarian diet that includes the consumption of egg and dairy products.

There are many controversies surrounding a vegetarian diet. For many people, vegetarianism seems a logical response when it comes to losing weight and staying healthy; while for others, limiting the consumption of foods of animal origin and their important nutrients, seems unhealthy.

Therefore, we present some interesting facts regarding the possible health risks that a vegetarian diet can cause:
 

1. Weak bones . Although a vegetarian diet may contain sufficient amounts of calcium and vitamin D, nutrients necessary for bone health, it has been reported that vegetarians have approximately 5% less bone mineral density than non-vegetarians.
 

2. Deficiency of vitamin B12 . Studies indicate that omnivores have a little more risk of suffering some cardiovascular disease that who adopts a vegetarian diet, however, a potential risk for those who do not consume meat lies in the deficiency of vitamin B12, which can compromise cardiovascular health.
 

3. Insufficiency of omega 3 fatty acids. Research indicates that vegetarians have low levels of omega 3 fatty acids, especially EPA and DHA, which are beneficial for the cardiovascular health .
 

4. Anemia. The insufficient supply of iron and vitamin B12 can lead to the development of anemia in people who have a very strict vegetarian diet.

In the case of anemia due to iron deficiency, the null contribution of iron type "hem" (from the meat), can be replaced by an adequate intake of foods with high iron intake in combination with vitamin C, which will help iron to be more bioavailable and thus avoiding problems of anemia .
 

5. Low protein intake. One of the most important sources of protein in the omnivore diet are the products of animal origin, so when confronted with a vegetarian diet, the contribution of proteins is the first difficulty to overcome.

It is important to always remember that a vegetarian or omnivorous diet must comply with the contribution of all nutrients. If there is any doubt about the quality of the diet, only a nutritionist can evaluate and make the pertinent recommendations to be able to enjoy good health. .

Video Medicine: Vegan and Vegetarian Can't Sustain Long Term (April 2024).