of a vegetarian diet
- more rare spread of such diseases and illnesses as coronary heart disease,
- obesity,
- hypertension,
- the increased cholesterol level in blood,
- saturation carbohydrates, fatty acids omega-6, cellulose, carotinoids, folic acid, vitamin C, vitamin E, potassium and magnesium
- moderate content of saturated fatty acids, cholesterol and animal protein.
Nutrients
Level of the use of nutrients by vegetarians is close to the existing recommendations, and the state of health is estimated as good, not differing from that at not - the vegetarian leading a similar life and better, than at the population in general.
Protein
Vegetation provides enough full-fledged protein to the extent that it covers energy needs of the person. Though protein in different types of vegetation can be defective, the combination of different types of vegetable food during the day resolves this situation, providing an organism with full-fledged protein. However the isolated soy protein is not of a lower quality than reference. The need for protein becomes covered by mild vegetarians also at the expense of milk and its products and/or eggs. The vegetarian, including strogovegetariansky diet, satisfies the needs for protein of athletes.
Protein in abundance prisustvut as in food of animal origin, and vegetable - bean, grain, nuts - and many not - vegetarian, especially in the western countries, receive excess amount of proteins that can have negative effect on health and lead to such diseases as osteoporosis and a renal failure.
Hardware
Vegetation contains only negemny iron, it is more sensitive to the substances interfering and strengthening its assimilation, than gemovy which is the most part of iron in food of animal origin. The interfering substances include fitata, calcium, tea, including some grassy, coffee, cocoa, spices and cellulose. The vitamin C and other organic acids which are present at fruits and vegetables, eaten along with an iron source can promote considerably digestion of negemny iron and reduce influence of fitat. Soaking and a prorashchivaniye (and also a fermentirovaniye) bean, grain and seeds reduces the maintenance in them of fitat and increases comprehensibility of iron. Researches show that intake of iron veganets above, than mild vegetarians, and the last above, than not - vegetarian. Cases of developing of iron deficiency anemia among vegetarians are no more frequent. than among not - vegetarian.
Zinc
Because fitata interfere with digestion of zinc, and protein of animal origin as it is supposed, strengthens it, at vegetarians the comprehensibility of zinc, than at not - vegetarian is lower though deficiency cases are not noticed. As well as in a case with iron, the comprehensibility of zinc can be increased by soaking and a prorashchivaniye bean, grain and seeds and also a bread zakvashivaniye.
B12 vitamin
B12 vitamin contains in the bacteria living in the soil which is not fertilized by chemicals and is consumed by the modern person, first of all, through animal products. This vitamin is produced also synthetic in vitro. Therefore the only reliable sources of B12 vitamin for vegans are the products enriched with this vitamin (for example, dry breakfasts, soy milk) and vitamin medicines. Naturally B12 also contains on a surface of the root crops growing in the eco-friendly soil. Fermentations (for example, sauerkraut), yeast, some species of edible seaweed, a sea-buckthorn, and some other the fermented products (miso, fermented milk products) may contain B12 vitamin form acceptable for a human body, but they are not reliable sources of B12 vitamin.
Vegetation does not contain B12 vitamin in a form, suitable for the person, however it contains in milk and its products and in eggs therefore mild vegetarians receive it in necessary quantity at their regular use. Intake of additive of vitamin or consumption of the food enriched with it is necessary for strict vegetarians.
Fatty acids omega-3
Walnuts, contain fatty acids an omega-3. The vegetarian diet, as a rule, an omega-6 rich with fatty acids, may contain insufficient amount of fatty acids an omega-3. Diets at which there are no eggs or rather large number of seaweed, usually contain a little eykozapentayenovy acid (EPA) and dokozahexayenovy acid (DHA). Transformation of alpha and linolenic acid (ALA), fatty acid an omega-3 of plant origin, in EPA and DHA in a human body is low therefore vegetarians have to include in the diet good sources of ALA, such as linseed oil and linen seed, walnuts, rape, hempy and soy oils.
Calcium
Calcium is present at many types to the vegetable and enriched with it food. The green vegetables containing low quantity of oxalates (a Chinese cabbage, broccoli, braunkol, sheet cabbage) provide with calcium of higher comprehensibility (49 - 61%) in comparison with the enriched calcium of tofu and juice and also cow's milk (31 - 32%) and the enriched soy milk, a sesame seed, mindalyom both red and white beans (21 - 24%). The fig, soybeans and speed provide with additional calcium. Intake of calcium of lacto-vegetarians is comparable with that and even above not - vegetarian whereas at strict vegetarians it is the lowest, is frequent below the recommended level.
Vitamin D
Vegetation is not a vitamin D source, but it is present at small amounts in milk and its products and eggs. The necessary amount of vitamin synthesizes an organism under the influence of sunlight UV-radiation. Stay in the sun within 15 minutes in summertime at the 42nd width provides with necessary amount of vitamin, however in winter time and in higher latitudes it makes a problem therefore intake of additives of vitamin is recommended to vegetarians. Also under the influence of UV-radiation vitamin is synthesized in mushrooms, in particular, in champignons: 5 minutes of radiation of a svezhesorvanny mushroom are enough that the amount of substance rose to level almost in 10 times more of day norm of the use by his person.
Iodine
Among vegetarian sources of iodine: the iodated food salt, seaweed (for example, a sea cabbage), the dairy products, vegetables which grew in the soil with iodine content. Usually, in the western countries, food salt which is usually specially enriched with iodine is an additional source. According to information of "British Journal of Nutrition" ("The British magazine of food") there is a theoretical probability of shortage of iodine at strict forms of a vegetarian diet, especially at food the fruit and vegetables which grew in the soil with the low content of iodine.