To understand vegetarian food and the problems that might come nutritionally from them, you first you must understand the diets.
Abstain from eating all meat and animal flesh with the exception of fish. In addition to fish and/or shellfish, a pescetarian diet typically includes all vegetables, fruits, nuts, grains beans, and also permits eggs and dairy They believe that eating fish and fish oils is essential for optimal health because of the Omega 3 fatty acids Vegan Diet
This diet excludes meat, eggs, dairy products and any other foods that are processed using animal fat such as refined white sugar and some wines. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Macrobiotic
Revered by some for its healthy and healing qualities, includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and allows the occasional consumption of fish. Sugar and refined oils are avoided. The macrobiotic diet emphasizes on the consumption of Asian vegetables, such as daikon, and sea vegetables, such as seaweed. Lacto-ovo-vegetarian
Refers to individuals who consume dairy produce and eggs but who exclude all meat, fish and poultry. Ovo-vegetarian
Refers to individuals who eat plant food and eggs but exclude dairy products Lacto-vegetarian
This diet excludes animal meats and eggs but does includes dairy products such as milk, cheese, yogurt, butter, cream, and kefir, but excludes eggs. Lacto-vegetarians also abstain from cheeses that include animal rennet and yogurts that contain gelatin.
Common signs of nutrient deficiencies that Vegetarians encounter are fatigue, dry skin, dry hair, brittle nails, anemia, hypoglycemia, frequent infections, osteoporosis and poor immune function.
You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy. Good sources of protein are Legumes and beans, Soy and tofu products, Nuts and seeds, Whole grains, Algae and seaweed and Most plant foods contain protein Common signs of protein deficiencies are Edema, weight loss, thinning or brittle hair, hair loss, and ridges or deep lines in finger and toe nails. The skin becomes very light and can burn easily in the sun, skin rashes, dryness, flakiness, general weakness and lethargy, muscle soreness and weakness, cramps, slowness in healing wounds, cuts, scrapes, and bruises, bedsores and skin ulcers, difficulty sleeping, headache, nausea and stomach pain and fainting
Vitamin B12 deficiency
This vitamin is produced by bacteria in soil and in animals. Since it is found in animal foods, it is not generally considered a concern for those vegetarians who have eggs and dairy products in their diets. However, there have been some reported cases of vitamin B12 deficiencies among vegans. To be on the safe side, people on such diets should add vitamin B12-fortified cereals or soy milk, or a vegetarian vitamin B12 supplement to their diets, or have a tablespoon of nutritional yeast about once a month. Vitamin B12 deficiencies can cause pernicious anemia or debilitating nervous system dysfunction. The most common vitamin b12 deficiency symptoms include tiredness, being irritable, finding it hard to concentrate, difficulty remembering things, and in extreme cases, psychosis or depression. Many believe that B12 helps normalize the body’s internal sleep timers, so if you find yourself sleeping often and waking up tired, a vitamin B12 deficiency may be the cause.
Our diet is highly dependent on red meat for iron. Absorption of iron is dependent on stomach acid. The vegetarian form of iron requires vitamin C so the body can use it. Most fresh fruits and vegetables are high in vitamin C. Sources of iron vegetarians can use are tofu, black...