Инна Иванова

Vegetarianism is a system of nutrition mainly or exclusively with plant food.Vegetarianism is a system of nutrition mainly or exclusively with plant food. There are various types of vegetarianism, which are reduced to two main directions: with the complete exclusion of animal products ("old Vegetarians"), or with the use of eggs or milk in addition to plant foods ("young Vegetarians").

Vegetarians do not eat meat, poultry, fish and seafood. Dairy products and eggs are not consumed by only a part of vegetarians. The attitude of strict vegetarians (vegans) to honey is ambiguous. Mushrooms are traditionally referred to as plant foods, although modern science distinguishes them into a separate kingdom.

Some vegetarians, in addition to certain foods, also exclude and:

clothing and other products, parts of which are made of fur, leather, etc.;

products that contain components of animal origin (such as glycerin, gelatin, carmine);

products that have been tested on animals.

Holidays:

October 1 is World Vegetarianism Day.

November 1 is the International Vegan Day.

Vegetarian nutrition is associated with a set of aspects related to health, and as a diet has possible advantages and disadvantages. In particular, the body receives the necessary vitamins, minerals and essential amino acids from vegetable or lacto-ovo-vegetarian food. It is generally believed that for a full-fledged vegetarian diet, it is not enough to simply exclude meat and other animal food from the diet, it is necessary to replace it with food similar in nutritional value, and properly plan a diet.

Questions of nutrition usefulness:

The level of nutrient intake by vegetarians is close to the existing recommendations, and the state of health is assessed as good, not different from that of non-vegetarians leading a similar lifestyle, and better than that of the general population. In a vegetarian diet, including vegan, the content of carbohydrates, omega-6 unsaturated fatty acids, dietary fiber, carotenoids, folic acid, vitamins C and E, magnesium, iron is usually high, and the content of protein, saturated fats, omega-3 unsaturated fatty acids with a long chain, retinol, vitamin B12 (in a vegan diet without additives is absent) and zinc is relatively low. Strict vegetarians may receive particularly low amounts of vitamin D and calcium. Various studies have shown an extremely low content of vitamin B12 in the blood of strict vegetarians, which requires the use of special food additives.

Protein -

Vegetation, due to its diversity, is able to provide a sufficient amount of high-grade protein and meet human energy needs. According to WHO, spirulina contains more than 60% protein. Legumes are very rich in protein, especially soy processing products. All the main amino acids are present, in addition to soy, in such pseudo-grain crops as buckwheat and quinoa. Other types of vegetation may lack certain essential amino acids for humans, but the combination of different types of plant foods during the day solves this difficulty, providing the body with a full-fledged protein. The need for protein by non-strict vegetarians is also covered by milk and its products and/or eggs. A vegetarian, including a strict vegetarian diet, satisfies the protein needs of even athletes.

Iron -

A vegetarian diet, as a rule, contains similar levels of iron compared to a non-vegetarian diet, but in the first case, iron has less bioavailability than iron from meat products, and its assimilation can sometimes be suppressed by other components of a vegetarian diet. From rice and spinach, the human body is able to absorb no more than 1% of the iron contained there, from corn and beans - no more than 3%, from soybeans - up to 7%. Assimilation from animal food is higher (beef - up to 22%, fish - about 11%, eggs - no more than 3%).

Zinc -

Due to the fact that phytates prevent the absorption of zinc, and animal protein is supposed to enhance it, vegetarians have lower zinc absorption than non-vegetarians, although there are no cases of deficiency. As in the case of iron, the digestibility of zinc can be increased by soaking and germinating legumes, grains and seeds, as well as by fermenting bread.

Vitamin A -

Food of animal origin contains ready-made vitamin A, six times more active than vegetable provitamin A (carotene and other carotenoids), which must still undergo chemical transformations before they can be used by the body. As a result, vegetarians may suffer from hypovitaminosis A if they do not consume enough carotene-rich foods.

Vitamin D -

Vegetation is not a source of vitamin D, but it is present in small amounts in milk and its products and eggs. The body synthesizes the necessary amount of vitamin under the influence of UV radiation from sunlight. Vegetarians are recommended to take vitamin supplements.

Vitamin B12 -

Vegetation does not contain vitamin B12 in a form suitable for humans, but it is found in dairy products and eggs, so non-strict vegetarians receive it in the required amount with regular use. Strict vegetarians need to take a vitamin supplement or eat food enriched with it.

Morbidity

A 1999 analysis of the results of the five largest studies comparing the mortality rate among more than 76,000 vegetarians and non-vegetarians leading a similar lifestyle, showed that the mortality of vegetarians from coronary heart disease, following their diet for more than 5 years, was 24% lower than non-vegetarians.

In 2013, the results of a survey of more than 44.5 thousand people who were under observation from 1990 to 2009, 34% of whom were vegetarians, were published, showing that vegetarians have a 32% lower risk of disease and death from coronary heart disease than non-vegetarians.

Strict vegetarians have lower blood pressure than non-vegetarians and have less hypertension, about half of which is due to differences in body weight.

In 2019, the results of a major study conducted by scientists at the University of Oxford were published. For 18 years, they have observed 48,000 people in the UK aged 45 and older. It turned out that a vegetarian diet, on the one hand, reduces the risk of developing cardiovascular diseases by 22%, and on the other hand, increases the risk of stroke by 20%.

Cancer diseases

In a non-representative study of more than 63,500 people, EPIC-Oxford found that vegetarians had a lower incidence of cancer (all types combined), while cases of colon cancer were more common among vegetarians. The test group was not representative: both vegetarians and test subjects who consumed meat showed a lower incidence of cancer than the national average. In a study of more than 34,000 Seventh-day Adventists in California, bowel cancer was much more common among non-vegetarians.

Results from a study of more than 69,000 people in the Adventist Health Study-2, published in 2012, showed that, compared with a non-vegetarian diet, a vegetarian diet was associated with a significant reduction in cancer risk. The division found that a vegan diet was associated with a lower risk of cancers for both sexes combined, as well as a lower risk of female-specific cancers, and a lacto-ovo-vegetarian diet was associated with a lower risk of gastrointestinal cancer.

According to a study by the Austrian Medical University in 2013, vegetarians are more likely to get cancer than non-vegetarians.

According to WHO data for 2015, meat products are classified as carcinogenic, in particular, group 1 according to the IARC classification, and red meat is recognized as “probably carcinogenic” and assigned to group 2A[74]. According to the WHO, daily consumption of 50 grams of meat products increases the risk of colorectal cancer by 18%.

According to other studies, the dependence of cancer on diet is not observed.

Obesity

Vegetarians have a lower body mass index than non-vegetarians, but do not differ from those who eat fish. This figure is much less in strict vegetarians.

Brain and mental state

A study of 138 Seventh-day Adventists found that vegetarians had significantly fewer negative emotions than non-vegetarians, which is explained by the large amount of polyunsaturated fatty acids in the diet in general and the small amount of arachidonic acid, which comes from animal foods. According to a study of 39 people by the same authors, restrictions on the consumption of meat, fish and poultry in some areas improved the emotional state of non-vegetarians in the short term.

Other diseases

Cataracts are 30% less common among non-vegetarians and 40% less common among vegans than among people who eat more than 100 grams of meat per day.

Vegetarians (including vegans) have a 31% lower risk of kidney stones compared to those who eat fish or more than 50 grams of meat per day.

Vegetarians have a 31% lower incidence of diverticulosis.

Fasting following a period of a vegetarian diet may be beneficial in the treatment of rheumatoid arthritis.

In addition, vegetarians have 60% lower levels of the two sulfates PCS and IS, which are thought to be toxic and cause problems for those suffering from kidney disease.

Lifespan

An analysis of 6 large life expectancy studies found that very low or no meat consumption was associated with a significant increase in life expectancy. Long-term (more than 20 years) commitment to vegetarianism can increase life expectancy by an average of 3.6 years. One study included in the analysis, California Seventh-Day Adventists, which studied the life expectancy of more than 34,000 California Seventh-day Adventists, found that the average life expectancy of vegetarian Adventists is higher than that of non-vegetarian Adventists by approximately 7.3 years. for men and 4.4 years for women.

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