From meat to vegetarian: this is a lifestyle choice

As a non-vegetarian, you have been used to eating meat for a lifetime. Therefore, your body is addicted to that food group. When meat is eliminated, some people may have a lot of withdrawals, similar to quitting caffeine or smoking. It is important to know that synthetic chemicals and hormones are often used in food-producing animals. These hormones are injected into dairy cows to increase their milk production and lactation length, and use up to six different hormones to promote livestock growth during meat production. Because your body produces these toxins for years of meat consumption, withdrawal will not only affect your body, but also your emotional state.

The good news is that after the meat exits and you have successfully turned into a vegetarian lifestyle, you will feel better in a few days. As you continue your meat-free diet, your body will begin to heal itself. You will become healthier, more likely to resist the harmful bacteria that make you sick, and biologically stronger than ever. As great as all these sounds, those who have just switched or are considering vegetarianism need undoubtedly need to address some nutritional issues before making a transition.

Let's take a closer look at these health issues and how to solve them.

Common health problems

Since beef, pork and poultry are found to be nutritious and rich in protein and other essential vitamins, the question that wants to be the most problematic for vegetarians is: "Can I get enough protein?" The short answer is yes. . Here are some important sources of meat-free protein:

• Whole grain
• Tofu
• beans
• Lentils
• Nuts and seeds
• Egg
• Low-fat dairy products

Some of them may surprise you, but this is true! The USDA recommends that your 10-35% diet contain protein, and by combining one or more plant proteins, you will best support your daily protein intake. This plant-based protein chart will help you get acquainted with the best foods for your new lifestyle.

As part of the vegetarian diet, some of the other nutrients are:

• Iron - Fully meet your iron intake requirements from plant sources. Most of the exports and grains are iron-fortified during production, but there are several other sources of natural iron such as spinach, broccoli and other dark green leafy vegetables; dried fruits and plums; seeds such as pumpkin and sesame; and blackstrap molasses. Preparing food with iron cookers also helps increase iron intake.


• Calcium - This is important for a healthy immune system and strong bones. Most vegetarians can meet the US Department of Agriculture's recommended daily 1000 mg low-fat and fat-free dairy products such as milk, cheese and yogurt. You can also choose to add calcium fortified bread and cereals to your diet. There are several plant-derived calcium, such as dark green, leafy vegetables such as kale, spinach, mustard, radish or kale; dried fruits such as figs; sunflower seeds, broccoli and cabbage.


• Vitamin D - Your body needs enough calcium to absorb vitamin D, so both are equally important in vegetarian diets. Few natural food sources include vitamin D, but adding vitamin D fortified milk, cereals, eggs, mushrooms, tofu and ricotta to your diet will ensure that you don't lack this important nutrient. It is also recommended that you get a healthy dose of sunlight to encourage your body's own vitamin D production. Adding vitamin D supplements to your diet is another option. Using these foods as part of your daily diet can help you transition to being a vegetarian in a shorter time than you think.

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