Vegetarian

Vegetarians Live long lives 

When I stopped eating meat I added 15 years to my life                     

Now I lost weight and I feel great.

There are plenty more things to eat then salad when a veg head like:

I eat this like every day it has flavor, protein, tastes like real meat.

You can find it at any store really,

there's more 

Morning star

Boca

Garden burger

 

(My thoughts)

Weird name black bean brownie

Taste hmmmm I don't know

another bite mmm this is good 

I think i'll eat it 

OWWWW!!

I bit my finger

True story you'll love it

Recipe

About being a veg head

Nutrition

Main articles: Vegetarian nutrition and vegan nutrition

A fruit stall in Barcelona

Western vegetarian diets are typically high in carotenoids, but relatively low in long-chain n-3 fatty acids and vitamin B₁₂. Vegans can have particularly low intake of vitamin B and calcium if they do not eat enough items such as collard greens, leafy greens, tempeh and tofu (soy). High levels of dietary fibre, folic acid, vitamins C and E, and magnesium, and low consumption of saturated fat are all considered to be beneficial aspects of a vegetarian diet.^[43][44]

[edit]Protein

Protein intake in vegetarian diets is only slightly lower than in meat diets and can meet daily requirements for any person, including athletes and bodybuilders.^[45] Studies at Harvard University as well as other studies conducted in the United States, United Kingdom, Canada, Australia, New Zealand and various European countries, confirmed vegetarian diets provide sufficient protein intake as long as a variety of plant sources are available and consumed.^[46] Proteins are composed of amino acids, and a common concern with protein acquired from vegetable sources is an adequate intake of theessential amino acids, which cannot be synthesised by the human body. While dairy and egg products provide complete sources for ovo-lacto vegetarians, the only vegetable sources with significant amounts of all eight types of essential amino acids are lupin, soy, hempseed, chia seed, amaranth, buckwheat, peanut butter, and quinoa. However, the essential amino acids can also be obtained by eating a variety of complementary plant sources that, in combination, provide all eight essential amino acids (e.g. brown rice and beans, or hummus and whole wheat pita, though protein combining in the same meal is not necessary). A 1994 study found a varied intake of such sources can be adequate.^[47]

[edit]Iron

Vegetarian diets typically contain similar levels of iron to non-vegetarian diets, but this has lower bioavailability than iron from meat sources, and its absorption can sometimes be inhibited by other dietary constituents.^{[citation needed]}Vegetarian foods rich in iron include black beans, cashews, hempseed, kidney beans, lentils, oatmeal, raisins, black-eyed peas, soybeans, many breakfast cereals, sunflower seeds, chickpeas, tomato juice, tempeh, molasses, thyme, andwhole-wheat bread.^[48] The related vegan diets can often be higher in iron than vegetarian diets, because dairy products are low in iron.^[44] Iron stores often tend to be lower in vegetarians than non-vegetarians, and a few small studies report very high rates of iron deficiency (up to 40%,^[49] and 58%^[50] of the respective vegetarian or vegan groups). However, the American Dietetic Association states that iron deficiency is no more common in vegetarians than non-vegetarians (adult males are rarely iron deficient); iron deficiency anaemia is rare no matter the diet.^[51]

[edit]Vitamin B₁₂

Plants are not sources of vitamin B₁₂. According to the US National Institutes of Health "natural food sources of vitamin B₁₂ are limited to foods that come from animals."^[52] However, lacto-ovo vegetarians can obtain B₁₂ from dairy products and eggs, and vegans can obtain it from fortified foods (including some soy products and some breakfast cereals) and dietary supplements.^{[53][54][55][56]} Vitamin B₁₂ can also be obtained from yeast extract products.^[57] The research on vitamin B₁₂ sources has increased in recent years.^[58]

The human body can preserve stores of B₁₂ for up to 30 years,^[59] and reuses the vitamin without destroying the substance. However, clinical evidence shows a widespread deficiency of B₁₂ in vegans and, to lesser degree, vegetarians.^[60][40]

[edit]Fatty acids

Plant-based, or vegetarian, sources of Omega 3 fatty acids include soy, walnuts, pumpkin seeds, canola oil, kiwifruit and especially hempseed, algae, chia seed, flaxseed, echium seed and purslane. Purslane contains more Omega 3 than any other known leafy green. Plant foods can provide alpha-linolenic acid but not the long-chain n-3 fatty acids EPA and DHA, which are found in low levels in eggs and dairy products. Vegetarians, and particularly vegans, have lower levels of EPA and DHA than meat-eaters. While the health effects of low levels of EPA and DHA are unknown, it is unlikely that supplementation with alpha-linolenic acid will significantly increase levels.^{[61][clarification needed]} Recently, some companies have begun to market vegetarian DHA supplements containing seaweed extracts. Similar supplements providing both DHA and EPA have also begun to appear.^[62] Whole seaweeds are not suitable for supplementation because their high iodine content limits the amount that may be safely consumed. However, certain algae such as spirulina are good sources of gamma-linolenic acid (GLA), alpha-linolenic acid (ALA), linoleic acid (LA), stearidonic acid (SDA),eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and arachidonic acid (AA).^[63][64]

[edit]Calcium

Calcium intake in vegetarians is similar to non-vegetarians. Some impaired bone mineralisation has been found among vegans who do not consume enough leafy greens, which are sources of abundant calcium.^[65] However, this is not found in lacto-ovo vegetarians.^[66] Some sources of calcium include collard greens, bok choy, kale, and turnip greens.^[67] Spinach, swiss chard and beet greens are high in calcium, but the calcium is bound to oxalate and therefore it is poorly absorbed.^[68]

[edit]Vitamin D

Vitamin D needs can be met via the human body's own generation upon sufficient and sensible exposure to ultraviolet (UV) light in sunlight.^{[citation needed]} Products including milk, soy milk and cereal grains may be fortified to provide a source of Vitamin D^[69] and mushrooms provide over 2700 IU per serving (approx. 3 oz or 1/2 cup) of vitamin D₂, if exposed to just 5 minutes of UV light after being harvested;^[70] for those who do not get adequate sun exposure and/or food sources, Vitamin D supplementation may be necessary.

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