NUTRITION RESEARCH TASK
For a vegetarian many specific nutrients are required to maintain optimum health, they need certain supplements in their diet to for fill their bodies needs. A vegetarian is someone who does not eat meat, and sometimes other animal products for moral, religious or health reasons. If you choose to be vegetarian you need to plan your diet to make sure in includes all the essential nutrients your body needs. Some dietary requirements, which could be missing from a vegetarians diet if it is not carefully planned, include protein, minerals (iron, calcium and zinc), vitamins B12 and vitamin D.
Protein is essential for the body to process, including tissue building and repair. Protein is made up of components called amino acids; a complete protein has all the amino acids that are necessary to make up protein. Most plant-based foods are not complete proteins (they only contain some of the amino acids). Soy is one of the only complete vegetable proteins. For a vegetarian consuming many sources of amino acids throughout the day should provide a complement of protein. Some good plant sources of protein include legumes such as peas, beans and lentils, nuts and seeds, soy products for example tofu and whole grains. For vegetarians it is recommended they eat legumes and nuts daily along with other protein rich plant foods to ensure adequate nutrient intakes. Vegetarians tend to get tired and lack energy. The more vegetables and natural products that are eaten with provide all the amino acids and energy that you need.
Vegetarians also need to make sure that they get the right amount of necessary minerals. Iron is one of the many minerals that’s needed to maintain a suitable diet or though vegetarians diets are generally high in iron from plant foods. But this iron is not absorbed as well as the iron from meat products. Foods that are rich in iron for vegetarians include whole grains, legumes, tofu, green leafy vegetables and dried fruits. Zinc also performs essential functions in the body; the best food sources of zinc include nuts, tofu, miso, legumes and wholegrain foods. Calcium is needed for strong bones and teeth, certain food sources that give the body its intake for calcium is dairy rich products, cereals, fruit juices, soymilk, tofu, leafy dark green vegetables, legumes, almonds and other nuts.
Another important dietary requirement for vegetarians include vitamin B12, which is important for the production for red blood cells that helps to maintain healthy nerves and a healthy brain. Vitamin B12 can be found in in dairy products and eggs. It can also be found in soy beverages and some vegetarian sausages and burgers. The main source of vitamin D is sunlight but there are a few foods that contain a small amount of vitamin D such as soymilk and cereals. Vegetarians don’t eat meat for a range of health, environmental, ethical, religious or economic reasons. A well-planned vegetarian diet can meet nutritional needs.
When becoming vegetarian there are many risks that are present. Vegetarians need a nutritious balanced diet to maintain a healthy body. If these needs are not met it can affect the persons health greatly. One of the problems that can occur whilst being vegetarian is a protein deficiency. This applies to vegetarians that don’t eat eggs or cheese. Most vegetarians’ sources of protein are incomplete proteins, proteins missing one or more amino acids. Eating a variety of protein from many different sources can prevent this such as tofu, nuts and beans. A vitamin B12 deficiency can also occur because it is mainly found in meat and animal products. A food such as cereals can prevent the deviancy from happening. Because of low intake of iron in a vegetarians diet it is important to contain foods like raisins and broccoli to stop an iron deficiency from occurring that may include symptoms such as fatigue, decreased immune function...
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