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VegetarianFood recipes, tips and foods to carry out a healthy vegetarian diet without risk to your health.
Every day there are more vegetarians in the world, a healthy and natural diet is the trend, there are many products and recipes for this diet
Many people in the world have eliminated the meat of animals from their daily diet, for reasons of health or respect for animals. In recent years vegetarianism has become a worldwide trend. There are different types of vegetarians, who are classified according to their food intake.
It can be vegetarian at any age, however a vegetarian diet in children and young people who are in development, pregnant women or during breastfeeding, as well as the elderly or infirm, is not always recommended.
Many have eliminated the meat and have chosen a vegetarian diet because it means important health benefits, or because they respect animals and the environment, but many vegetarians have a diet deficient in certain proteins and vitamins. The specialists recommend a good combination of nutrients, and dietary supplements.
Types of vegetarians
The International Vegetarian Union establishes this classification:
Vegan: Excludes all meat from mammals, birds, fish and shellfish, as well as products from animals such as dairy products, eggs, etc. from their diet. They do not consume honey either.
Lacto - ovo Vegetarian: These vegetarians do not consume meats or fish, but they do include animal products such as dairy products, eggs, etc. in their diet.
Lacto Vegetariano: They do not consume animal products except for dairy products.
Semi-vegetarian: These vegetarians are less strict, in addition to vegetable products they usually consume dairy products, eggs, poultry and fish, but not meat.
Frutariano: They eat only fruits and nuts.
Pescetariano: Their diet is similar to vegan, but they do include fish in their daily diet.
Crudivore: These vegetarians consume all their raw foods. They do not cook, nor do they heat food. These are fruits, vegetables, seeds and legumes.
Nutrients of the vegetarian diet
Proteins: We find them in soybeans, and soy-based products such as tofu. Also in legumes, nuts, cereals and whole seeds.
Iron: Found in wholegrain cereals and seeds, green leafy vegetables such as lettuce, spinach, cabbage and Swiss chard.
Calcium: The sources of calcium for vegetarians, in addition to dietary supplements are legumes, enriched soy milk, tofu, and vegetables such as lettuce, spinach, broccoli, Swiss chard, etc. Women need at least 1,000 milligrams of calcium per day.
Zinc: Whole seeds, soy products, nuts and wheat germ.