Vegetarianism attracts more and more fans. They are generally people who care about their health and are convinced that their well-being depends on a healthy and balanced diet. In recent years, many studies and reports have regularly highlighted the benefits of a vegetarian diet.
As their names suggest, vegetarian diets limit the intake of protein from animal sources and are based on the consumption of fruits, vegetables, grains, seeds and dairy products with zero or no fat.
The vegetarian movement is not monolithic.
There are trends and tendencies:
- Lacto-vegetarians do not eat meat, fish, poultry or eggs.
- Lacto-oo-vegetarians do not eat meat, fish or poultry.
- vegans refuse all animal products.
Research has shown that calorie intake by vegetarians is generally lower than that of the rest of the population, as is the consumption of fatty substances. As a result, vegetarians’ weight is generally lower than that of non-vegetarians of similar size.
The health benefits of vegetarian diets are also numerous: The results of a 2009 study published in the American Journal of Clinical Nutrition showed convincing evidence that rates of heart disease, coronary heart disease, obesity and vegetarian cancer were lower than those of the general population, as well as those of hypertension and diabetes.
A proper vegetarian diet includes six servings of cereals, five servings of legumes, nuts and other protein-rich foods, four servings of vegetables, two servings of fruit and four servings of healthy fats a day.
Adopting a vegetarian diet does not guarantee that you will keep your weight balanced. In fact, many meat-free foods can be high in fat, such as cheese, whole milk or nuts.
It is advisable to consult a nutritionist to make sure that your calorie and protein intake meets your needs.
Eating protein-rich foods is essential, especially because they are essential for the growth, renewal, repair of skin, nails, hair, blood and, of course, muscle tissue.
They are also involved in the proper functioning of your immune system: eating protein foods is a way to protect yourself from disease.
Low-fat protein sources include egg whites, legumes, low-calorie cheeses and soy products. By eliminating dairy products from their diet, vegans are deprived of the dietary sources of vitamin B-12. If you choose this diet, you will need vitamin B-12 and calcium supplements.
It is possible that you are already eating vegetarian meals and snacks: cheese sandwiches, soy and quinoa salads, cereals and milk or wholemeal pasta with tomato sauce.
To make the most of a vegetarian diet, it’s a good idea to know the health benefits of meat substitutes.
You can, for example, replace ground beef in your homemade chili with black beans and squash. Instead of ordering an omelette for Sunday’s brunch, try a yolk-free omelette with vegetables, basil and tomato.
This will allow you to discover new foods or new recipes. Try Indian (lentils and spices dal or chickpeas with spinach), oriental (tajine and chickpea vegetables), Chinese (fried vegetables and whole rice) or Japanese (vegetarian sushi, miso soup and edamame).
Not ready to change a 100% vegetarian diet?
Then you can adopt the so-called polite lifestyle, that is, partially vegetarian.
The most difficult thing to do when you are a vegetarian is to be able to get enough protein, lysine, zinc and vitamins B12 and D without suffering from the possible deficiencies:
- vitamin B6 and B12 deficiencies
- vitamin D deficiencies
- iron deficiency
Therefore, to combat these deficiencies, little help is not unnecessary.
Spirulina for vitamin B12
Vitamin B12 is found in dairy products and eggs, but also in germinated seeds and seaweed. This is why organic spirulina is strongly indicated to compensate for the lack of B12 vitamins. Spirulina is one of the richest known sources of provitamin A and assimilable iron, and contains high levels of the rare vitamin B12, as well as gamma-linolenic acid (GLA) and other essential fatty acids. Vitamin B12 is very difficult to find in a meatless diet because no common plant contains it. Spirulina is 4 times richer than raw liver, the most well-known source so far.
Antioxidants with wheat germ oil
Zinc is found in egg yolks, but also in lentils, wholemeal flour, soy, nuts, carrots, cabbage. But there may be a need to use supplements from time to time. Then choose a vegetarian dietary supplement, wheat germ oil. Wheat germ is particularly rich in unsaturated fatty acids and vitamin E, hence its effectiveness against free radicals. It provides a mixture of antioxidants that helps protect your skin. It is also a “beauty” dietary supplement.
Do you need omega 3?
Leros KARDILANI is a dietary supplement that naturally provides omega 3 marine origin. It is therefore perfectly suitable for vegetarians.
Each Léro CARDILANE capsule contains 312 mg EPA / DHA and therefore allows you to take advantage of all the recognized virtues of these omega-3s. These fatty acids are supplied through a fish oil from cold seas.
Léro CARDILANE also benefits from Biosol’s technological innovation. Biosol is a micro-emulsification process that expands the adsorption surface of EPA / DHA fatty acids. This is done to facilitate their assimilation by the body. Léro CARDILANE has a high dose of fish oil, we added lemon essential oil that allows to avoid possible gastric reflux associated with this high dosage in fish oil.
Flaxseed is the richest vegetable oil in omega-3 fatty acids. The oil retains its effectiveness for at least two years, thanks to its preparation process. It is maintained by any oxidation. The capsules prevent flaxseed oil from crumpling. Omega’s contributions will help restore emotional balance and regulate mood disorders.