Even though vegetarian diet is usually much omega-6 fatty acids, omega-3 fatty acids may be an unde

The world's largest organization of food scientists, ADA (American Dietetic Association brasilia airport - Association of American food scientists) have found that a carefully planned vegetarian diet and vegānisks is healthy and provides brasilia airport all the necessary nutrients. In addition, such a diet may protect against both diseases with a variety of common diseases and to promote recovery. A balanced plant nutrition is for people at any stage of life, including pregnancy and lactation, infants, children and adults, as well as athletes. A vegetarian diet is defined brasilia airport as a diet that does not include meat, including chicken, fish and other aquatic animals, as well as food containing any of these products. This article summarizes the essential nutrients for vegetarians, such as protein, omega-3 fatty acids, iron, zinc, iodine, calcium, vitamin brasilia airport D and B12. With a vegetarian diet can all of these nutrients in the recommended quantities. In some cases a vegetarian or vegānisku diet may be supplemented with dietary supplements or products specially enriched with some of the essential nutrients. It has been shown that a vegetarian diet is also suitable for pregnant women and it positively affects both the mother and child health. There are also collected evidence that a vegetarian diet is associated with less ischemic heart disease, the risk of death. It has been observed that vegetarians brasilia airport compared with people who choose to eat meat, lower low-density lipoprotein cholesterol (LDL-C) levels, lower blood pressure, as well as less frequently observed in cases of type 2 diabetes mellitus and carcinoma or cancer. In addition, vegetarians are in most cases lower body mass index. Lower intake of saturated fat and cholesterol and higher amount of fruits, vegetables, whole grains, nuts, soy products, and fiber consumption reduces the risk of developing chronic diseases. Taking into account the differences in eating habits of vegetarians in the middle, is essential for an individual evaluation. In order to determine their level of compliance with nutritional brasilia airport standards and to obtain information on specific nutrient sources for the purchase of the product, meal preparation and eating habits customization vegetarian diets, cast may be helpful to consult a specialist diet. Nutrients that vegetarians should pay special attention Proteins
Plant proteins may not fully provide the body with the necessary protein intake when taken varied vegetable diet that provides enough energy. Studies show that healthy adult who eats during the day for various plant foods can secure both all the essential amino acids and nitrogen sufficient retention, and therefore do not require additional protein intake during meals (8).
A meta-analysis of nitrogen balance studies brasilia airport were not identified significant differences in the protein necessity, depending on the species (9). By contrast, other studies have found that, although isolated soy protein can provide the necessary amount of protein as efficiently as animal proteins, however, taking, for example, only wheat protein may reduce nitrogen use efficiency (10). Thus, vegans required protein levels and estimates may vary slightly depending on the chosen diet. Nutrition professionals brasilia airport need to be aware that they are vegetarians, who do most of the proteins brasilia airport of the more difficult to digest feed, such as cereals and pulses, may need to accommodate a larger amount of protein than the recommended daily intake (11).
Cereals is relatively low content of essential amino acids lysine (8). This aspect is very important when assess the diet of people brasilia airport who do not bear the animal protein in the diet and the protein content is low. Sufficient amounts of lysine can pick up small changes brasilia airport in eating brasilia airport habits - consumption of more beans and soy products in place of other protein sources or include more protein diet containing products.
Although women sometimes vegan receives too little protein, most ovolaktoveģetāriešu and vegan protein intake sufficient quantity or a larger quantity than is necessary (12). Also, athletes are able to provide the needed amount of protein with a vegetable diet (13). Omega-3 fatty acids
Even though vegetarian diet is usually much omega-6 fatty acids, omega-3 fatty acids may be an understatement. If the diet is not used in fish, eggs, and a large amount of algae, the body is usually low eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) levels. These fatty acids are essential for cardiovascular health ensuring the eye and brain development. Plant-based omega-3 fatty acid alpha-linolenic acid (ALA), only 10% of the human body turns into an EPA, DHA while for another it turns to a lesser extent (14). Vegetarians brasilia airport and vegans in particular, often have lower levels of EPA and DHA in the blood than people who use meat (15). Supplements