vegetarians

vegetarians

vegetarians

Known as vegetarians (in English: vegetarian); People who suffer from eating, eating, meal, and fish in their system, [1] and there are reasons for the reasons why people follow a vegetarian diet, the most important of which are the following: [2]

Health improvement.
Some religious beliefs.
Concern that food contains hormones and antibiotics that are added to the latest style of food.
Caring for the environment, and avoiding the unfair use of natural resources.
Some ethical approach such as animal rights.

Types of vegetarians
Many people call themselves vegetarians according to the dietary pattern they follow, including the following: [3][4]

Vegan or vegans: (in English: Vegan); They are people who abstain from eating all foods of animal origin, including meat, poultry and fish, even eggs, dairy products, and animal gelatin.
Dairy and egg vegetarians: (in English: Lacto-ovo vegetarians); They are people who do not eat meat, fish, and poultry, but rather eggs and dairy products.
Dairy vegetarians: (in English: Lacto vegetarians); They are people who do not eat meat, fish, poultry, and eggs, but rather eat dairy products such as milk, cheese, butter, and yogurt.

Ovo vegetarians: They are people who abstain from eating meat, poultry, fish, and dairy products, but eat eggs.
Semivegetarian: (English: Semivegetarian); They are the people who refrain from eating animal sources most of the time, but may allow eating small amounts of plant sources, or certain types of them, such as:
Pesco-vegetarians, who can eat fish, seafood, and seafood products.
Pollo-vegetarians, who can eat poultry and poultry products.

Foods allowed in a vegetarian diet
A vegetarian diet should include a variety of foods from different food groups, including fruits, vegetables, grains, healthy fats, and protein, and the following is an explanation of some foods that vegetarians can eat: [1]

All kinds of fruits: such as: apples, bananas, berries, oranges, cantaloupe, pears, and peaches.
All kinds of vegetables: such as: green leafy vegetables, asparagus, broccoli, tomatoes, and carrots.
Grains: such as: quinoa, barley, rice, oats, and wheat.
Legumes: such as: lentils, chickpeas, peas, and beans.
Nuts: such as: almonds, walnuts, cashews, and chestnuts.

Sources of healthy fats: such as: avocado, coconut oil, and olive oil.
Protein sources: such as: tofu, nutritional yeast.
Eggs: It is only allowed for egg vegetarians, or dairy and egg vegetarians.
Dairy products: They are only allowed for dairy vegetarians, or dairy and egg vegans.

Foods that are forbidden in a vegetarian diet
The foods that should be avoided vary according to the type of vegetarian diet, and the following is an explanation for this: [1]

Meat of all kinds: such as beef, veal, and lamb.
Poultry: such as turkey and chicken.
Fish and shellfish: which can be eaten by fish vegetarians.
Foods of animal origin: such as gelatin, lamb fat, or cow fat, or what is known as lard.
Eggs: But it can be eaten by egg vegetarians, or dairy and egg vegetarians.
Dairy products: such as milk, yogurt, and cheese, and are only allowed for dairy vegetarians, or dairy and egg vegans.
Other animal products: such as honey, beeswax, and pollen, which are usually prohibited only by Vegans.

Benefits of a vegetarian diet
Although there is not enough scientific evidence about the effect of a vegetarian diet on long-term health, following a vegetarian diet helps with the following: [3]

Getting a larger amount of beneficial nutrients, such as:
Dietary fiber.
some vitamins; As vitamin C, vitamin A, and folic acid.
Some minerals, such as magnesium and potassium.
Phytochemicals, such as flavonoids and carotenoids.

Consuming less cholesterol and saturated fats, which contributes to lowering levels of harmful cholesterol in the blood, blood pressure, and body mass index, which helps reduce the risk of chronic diseases.
A plant-based diet may help improve the health of people who are prone to certain diseases. Like: [3]
Reduce the risk of heart disease.
Reducing the risk of developing type 2 diabetes.
Possibly reducing the risk of some types of cancer.
Potential to promote weight loss.

Important nutrients for vegetarians
Although a balanced vegetarian diet may benefit the health of the body, care must be taken to obtain sufficient quantities of some nutrients that increase the risk of deficiency during a vegetarian diet, such as proteins, calcium, iron, iodine, zinc, and vitamin D, And vitamin B12, and in the following we mention the most important food sources of these elements that vegetarians can eat: [5]

Protein: Among its plant sources are the following:
Legumes such as lentils, beans, and peas.
Nuts and seeds.
Soy products, including tofu, and soy drinks.
Whole grains; Including oats and barley.
quinoa;

Calcium: It can be obtained by eating the following:
Milk and dairy products, allowed for vegans, vegans, and eggs.
Calcium-fortified vegetable milk.
Calcium-fortified cereal and fruit juices.
tahini.
Some types of tofu.
green leafy leaves;
legumes;
Some types of nuts such as almonds and Brazil nuts.
Iron: It can be obtained by eating the following:
Products made with iron-fortified cereals, such as bread and breakfast cereals.
Whole grains.
tofu;
legumes;
Green leafy vegetables.
dried fruits;

Iodine: One of the most important sources of iodine in the plant system:
Bread, except for organic bread, or which is labeled salt-free.
Dairy products, eggs, for vegetarians who are allowed to eat them.
Iodized salt.
Vitamin B12: From its sources suitable for a vegetarian diet are the following:
Dairy products and eggs, for those who are allowed to eat them.
Some types of soy drinks.
Some types of vegan sausages, and veggie burgers.
Zinc: From its sources suitable for a vegetarian diet are the following:
Nuts.
tofu;
legumes;
Wheat germ.
Whole grain foods.
Vitamin D: From its sources suitable for a vegetarian diet are the following:
Eggs, milk, and butter, for those who are allowed to eat them.
Some types of cereals, and it is recommended to read the nutritional value label

vegetarians
vegetarians

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