Table of ContentsIntroductionNutritional NeedsConclusionReferencesIntroductionVegetarians refer to the group of people who do not consume any type of meat products for moral, religious, or health reasons. According to the United States government's MedlinePlus, the vegetarian diet refers to a diet that does not include meat, poultry, or seafood. It is a diet consisting of foods predominantly from plants. Usually including vegetables, whole grains, nuts, etc. Animal proteins are absent from such a diet. Since the growing trend of obesity and cardiovascular diseases worldwide, some organizations, for example: the American Heart Association (AHA) have advocated a vegetarian diet as an effective way to reduce cholesterol and the risk of cardiovascular diseases. The World Health Organization (WHO) states that a good diet will help protect against malnutrition and other non-communicable diseases. Vegetarianism has been around for several years, but the popularity of the vegetarian diet has increased significantly in recent years. The total number of vegetarians worldwide increased to 375 million in 2014. This research paper will first explain the nutrient requirements of the vegetarian diet and explain the health and nutrition benefits of being vegetarian. environment, then will illustrate the disadvantages that result from it. this in overall health. And at the end of the discussion, we will summarize why vegetarian diet is good or bad. Say no to plagiarism. Get a tailor-made essay on “Why violent video games should not be banned”?Get the original essayNutritional RequirementsAccording to WHO, the macro and micronutrient requirements of adults are “protein, energy, vitamin A, B, D, E, K, vitamins B6 and B12, thiamine, riboflavin, niacin, pantothenic acid, biotin, folate, vitamin C, calcium, iron, zinc, selenium and iodine", they are necessary for a healthy life. Guidelines for healthy eating vary among organizations. The WHO suggests consuming at least 400 grams of fruits and vegetables, 50 grams of sugar and consuming less than 30% of the daily calorie intake from fat. Additionally, the United Kingdom National Health Service (NHS) suggests a daily recommendation of 50 grams of protein, 5 grams of salt, 90 grams of total sugar intake, 260 grams of carbohydrates, less than 70 grams of fat , in which the saturated fat content cannot exceed 20 grams. The NHS suggests that a man needs around 2,500 kilocalories, while a woman generally needs 2,000 kilocalories to maintain a healthy weight. Dietary needs differ for each person and depend on age, lifestyle and body size, such as height and weight. To reduce the risk of cardiovascular diseases, the prevalence of which is increasingly widespread around the world, the NHS states that a BMI of 18.5 to 24.9 is optimal. to maintain health. A high-fiber, low-calorie vegetarian diet can help maintain weight. Benefits A major advantage of being a vegetarian is the health benefits, compared to being a non-vegetarian. A study shows that the body mass index (BMI) of a vegetarian is comparatively lower than that of meat eaters, which is 22 and 25 respectively. Moreover, the mortality rate of vegetarians is found to be slightly lower than that of omnivores. As a vegetarian with a normal BMI level, it helps reduce health risks, for example, type 2 diabetes, asthma, depression, stomach cancer, obesity, etc. Bevegetarian helps the public maintain a healthy weight through reduced consumption of trans fat foods. As a result of the development of technology and scientific research, there is ample evidence that vegetarian diets offer many advantages over diets containing foods of animal or medium origin. Today, vegetarian diets are described as deficient in several nutrients, including protein, iron, zinc, calcium, vitamins B12 and A, n-3 fatty acids and iodine. The benefits of a vegetarian diet come from a lower intake of animal protein, saturated fat, and cholesterol, as well as a higher intake of complex carbohydrates, vitamins C and E, and phytochemicals. A survey was conducted by Kalof et al. of 420 random US residents following a vegetarian diet who examined four benefits. First, vegetarian diets help prevent cruelty to farm animals. Second, consuming a vegetarian diet helps increase food availability and reduce global hunger problems. Third, vegetarian diets are less harmful to the environment because they exclude animal origin. Finally, a vegetarian diet tends to be healthier than one that includes red meat. 45% of residents strongly agreed on the first three benefits while 55% of them agreed on the fourth benefit. Moreover, another obvious benefit of being vegetarian is not for yourself but for the environment, i.e. for the animals. Many vegetarians see this for a moral reason, becoming vegetarians, and helping animals to be slaughtered is seen as one of the benefits common to many vegetarians. people become vegetarians. Vegetarians consider it one of the greatest benefits for our environment and animal welfare. Rescuing animals from inhumane conditions in the slaughterhouse will help stop violence or injury to animals. Becoming a vegetarian will not only save an animal's life, but also give humans the satisfaction of not having taken animal life to fill their own bodies. Scientists have proven that vegetarian diets are more effective in the prevention and treatment of certain diseases such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, kidney disease and dementia, as well as diverticular diseases, gallstones and rheumatoid arthritis. Disadvantages The vegetarian might lack some essential nutrients. Vitamin B-12 is a vital vitamin for the human body. Vitamin B-12 helps the central nervous system function and optimizes metabolic functions. Unfortunately, the absorption of vitamin B-12 in vegetarian diets is even lower than that in normal diets, because vitamin B-12 usually exists in animals, for example: milk, eggs and meat. Ultimately, vegetarians who are deficient in vitamin B-12 may experience body weakness, fatigue, constipation, and lack of appetite. Additionally, the damage caused by lack of vitamin B-12 is irreversible. Additionally, vegetarian people may lack certain nutrients such as iron, calcium, vitamin D, etc. Another illness that could occur in vegetarians is anemia. Vegetarians are at higher risk of developing iron deficiency anemia because the iron in plants is difficult to absorb. The iron in plants is called non-heme iron, which is different from the heme iron found in animals. For non-heme iron, the body must convert it in order to fully absorb it. This means that the/245701