| They happily munch on carrots, chew on celery | | | | deficiency may be greater than for meat-eaters, and |
| sticks, eat tofu, and throw veggie burgers on the grill. | | | | iron levels in the body may have to be monitored |
| People decide to give up meat, and become | | | | closely. The richest sources of iron are found in red |
| vegetarians for a number of reasons, including | | | | meat, liver and egg yolk, all foods which are also high |
| medical issues such as allergies, or high cholesterol. | | | | in cholesterol. That does not mean that iron cannot |
| They change their way of life for nutritional reasons, | | | | be retrieved from other foods. Dried beans, spinach, |
| such as food safety, weight loss, or general health | | | | enriched products, brewer's yeast and dried fruits are |
| improvement and most commonly, because of their | | | | all excellent iron suppliers. |
| determination to not consume living animals. | | | | The human body cannot survive without an ample |
| Animal products contain fat and cholesterol, which is | | | | provision of vitamins and minerals. Most of what the |
| what many of today's health conscious people try to | | | | human body requires can be found in a vegetarian |
| avoid. Chickens, pigs and cows are often fed growth | | | | diet, but when it comes to vitamin D and B-12, |
| hormones and injected with antibiotics, which ends up | | | | vegetarians and vegans (they do not eat animals or |
| in meat bought at the supermarket, or served in | | | | animal by-products such as eggs, dairy, etc.), may |
| restaurants. | | | | need supplements. Vitamin B-12 can be found in some |
| A healthy, sensible vegetarian diet consists primarily | | | | fortified breakfast cereals, fortified soy beverages, |
| of plant-based foods, such as fruits, vegetables, | | | | some brands of nutritional yeast and other foods |
| whole grains, and legumes like soya beans, lentils, | | | | (check the product labels), as well as vitamin |
| nuts and seeds. Because the emphasis is on nonmeat | | | | supplements. |
| food sources, a vegetarian diet typically contains less | | | | Choosing a vegetarian lifestyle will improve your |
| saturated fat and cholesterol, and will usually | | | | health and lower the risks of getting diabetes, heart |
| incorporate more fiber. Medical studies have shown | | | | disease, or cancer. Many wonderful dishes can be |
| that individuals following a vegetarian regimen seem | | | | created with different kinds of beans - from Lima, |
| to have a lower risk of obesity, coronary heart | | | | kidney, pinto, garbanzo, soy beans, to black-eyed |
| disease (which causes heart attack), high blood | | | | peas. These can be served with rice, added to |
| pressure, diabetes mellitus and some forms of cancer. | | | | delicious soups, stews, and mouth-watering salads, or |
| A well-planned vegetarian diet is loaded with | | | | made into a variety of casseroles, and ethnic dishes. |
| nutritional values. Plant proteins can provide enough | | | | Tofu, or soy bean curd, can be added to dips and |
| essential and non-essential amino acids a body needs, | | | | spreads, or served with stir-fried vegetables, and |
| as long as the sources of the dietary protein are | | | | pasta. For the grand finale, meals can be topped off |
| varied and a caloric intake is high enough to meet the | | | | with wonderful desserts made from juicy fresh fruits |
| individual's energy needs. Soy protein, for example, | | | | and a variety of exotic nuts. |
| has been proven to be equal to proteins of animal | | | | In conclusion, if you are concerned about your health, |
| origin, and can, in some cases, be a sole protein | | | | it may be worth while checking into vegetarian diets. |
| source. | | | | It is a healthy lifestyle with many benefits, which can |
| When following vegetarian diets, the risk of iron | | | | also work for you! |