People who follow a vegetarian diet do not consume meat or fish products. However, they can continue to consume eggs and dairy products according to their diet preference. A person does not need to consume meat to get all the nutrients they need for a healthy life. On the contrary, a diet without meat products can help maintain a healthy life for various reasons. The reason for this is that individuals who follow a vegetarian diet consume a high amount of healthy, plant-based foods rich in antioxidants and fiber (1, 2). According to research, a vegan or vegetarian diet can reduce the risk of cardiovascular diseases and various types of cancer. A diet without meat can also reduce the risk of obesity and type 2 diabetes (3, 4).

However, with the advice of an expert or physician, a vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breastfeeding women. In this case, it is important to have a nutritional program that meets the needs of the body. Due to the increase in veganism and vegetarianism, it has also become easier to access a variety of foods. Thus, the needs of the body can be met with a more comprehensive vegetarian diet. In this article, we will try to touch on the benefits of vegetarian nutrition, the problems that can be encountered when a proper vegetarian diet is not followed, and the use of food supplements in vegan and vegetarian nutrition. Enjoy reading.

Vegetarian Nutrition Benefits

A "plant-based diet" does not mean that a person does not consume meat or dairy products, it can only mean a preference for consuming food made from plant sources. Today, vegetarian meals are gaining popularity even among meat-eaters. As more and more people reduce their meat intake, the question of whether vegetarian and vegan diets are healthy is welcomed. According to research, properly planned vegetarian diets are considered healthy. In addition, they are nutritionally sufficient and can provide health benefits in the prevention and treatment of certain diseases (1, 2). The widely known benefits of a vegetarian diet are as follows:

• Weight Loss: According to research, a healthy vegetarian diet can help you lose weight. However, more research is needed on this issue (5).
  
  
• Can Reduce Cancer Risk: It is thought that a meat-free diet may provide some protection from cancer. According to research, a vegetarian diet may reduce the risk of various types of cancer (4).
  
  
• Positive Effects on Heart Health: According to research, heart disease is less common in individuals who follow a vegetarian diet (5, 6, 7).
  
  
• Reduces Diabetes Risk: People who follow a vegetarian diet may be less likely to have diabetes. One reason for this is that the diet includes more whole grains, fruits, vegetables, and legumes. This may reduce the intake of unhealthy fats (8, 9).

In addition to these benefits of a vegetarian diet, the benefits that can be obtained from a vegetarian diet can vary depending on diet preference and body needs.

Potential Harms of Being Vegetarian

Although following a healthy and well-planned vegetarian diet is seen as a beneficial step in terms of health, vegetarian and stricter vegan diets can sometimes negatively affect body health. The biggest reason for this is that vegetarian foods have less protein than non-vegetarian foods. In addition, vegetarian foods are generally deficient in calcium. Vitamins B12 and D are not found in many plant-based foods. On the other hand, these nutrients can be met as long as food intake is planned appropriately, but in some cases, supplements may be required (6).

Use of Food Supplements in Vegan and Vegetarian Diets

A common concern about vegan diets is whether they provide your body with all the vitamins and minerals it needs. Although some studies claim that a plant-based diet easily meets all daily nutritional requirements, there are some opposing ideas. In studies expressing this opposing view, it is thought that problems such as B12 and D deficiency may be seen. In such cases, supplementary foods come into play.

B12 and D vitamin deficiency may occur as a result of not consuming animal products, and a vegan or vegetarian individual may encounter this problem. In addition, meeting calcium and iron needs may become more difficult in a plant-based diet. In this case, a supplementary food preference may be made. It is important for our health to use supplementary food varieties with the advice of a physician (11).

Bikalite Vegan Market for Healthy Vegan, Vegetarian Products

The safety of the product used in supplementary foods and other vegetarian products is a very important issue. At Bikalite, the documents belonging to the products and manufacturing companies are meticulously examined, and only original products that comply with our quality criteria are offered to you. With the wide range of vegan markets at Bikalite, you can meet the daily nutritional needs of you and your loved ones, and you can shop from Bikalite with peace of mind.

Source:

1. What to know about the vegetarian diet
2. The Vegetarian Diet: A Beginner's Guide and Meal Plan
3. Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies
4. The effects of plant-based diets on the body and the brain: a systematic review
5. Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials
6. Vegan Diets Can Reduce Chronic Diseases
7. Low-Calorie Vegetarian Versus Mediterranean Diets for Reducing Body Weight and Improving Cardiovascular Risk Profile: CARDIVEG Study (Cardiovascular Prevention With Vegetarian Diet)
8. Vegetarian Diets and the Risk of Diabetes
9. Vegetarian diet: Can it help me control my diabetes?
10. Are There Health Downsides To Vegetarian Diets?
11. 7 Supplements You Need on a Vegan Diet