Index IntroductionNutritional 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 US government's MedlinePlus, vegetarian diet refers to a diet that does not include meat, poultry or seafood. It is a diet composed of foods that come mainly from plants. It usually includes vegetables, whole grains, nuts, etc. Animal proteins are absent in such a diet. Given the growing trend of obesity and cardiovascular disease worldwide, some organizations, such as the American Heart Association (AHA), have advocated a vegetarian diet as an effective way to lower cholesterol and the risk of cardiovascular disease. The World Health Organization (WHO) says a good diet helps protect against malnutrition and other non-communicable diseases. Vegetarianism has been around for several years, however, the popularity of the vegetarian diet has increased tremendously in recent years. The total number of vegetarians in the world increased to 375 million by 2014. This research paper will first explain the nutritional requirements of the vegetarian diet and explain the benefits of being a vegetarian to your health and the environment, then explain what disadvantages it brings in general health. And at the end of the discussion we will summarize why the vegetarian diet is good or bad. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an original essay Nutritional needs According to WHO, the macro and micronutrients needed by adults are "protein, energy, vitamin A, B, D, E, K", vitamin B6 and B12, thiamine, riboflavin, niacin, pantothenic acid , biotin, folic acid, vitamin C, calcium, iron, zinc, selenium and iodine”, are necessary for a healthy life. Guidelines for a healthy diet vary from organization to organization. The WHO suggests consuming at least 400 grams of fruit and vegetables, 50 grams of sugar and consuming less than 30% of your daily calorie intake from fat. Additionally, the United Kingdom's National Health Service (NHS) suggests a daily recommendation of 50 grams of protein, 5 grams of salt, a total sugar intake of 90 grams, 260 grams of carbohydrates, less than 70 grams of fat, in whose saturated fat content cannot exceed 20 grams. The NHS suggests that a man needs around 2500 kilocalories, while a woman generally needs 2000 kilocalories to maintain a healthy weight. Dietary needs differ for each person and depend on age, lifestyle and size, such as height and weight. To reduce the risk of cardiovascular disease, which is increasingly prevalent across the world, the NHS says a BMI of between 18.5 and 24.9 is optimal. for maintaining health. A high-fiber, low-calorie diet of a vegetarian diet can help maintain weight. Advantages One of the main advantages of being vegetarian is the health benefits that come with it, compared to being non-vegetarian. A study shows that the body mass index (BMI) of a vegetarian is comparatively lower than that of meat eaters, i.e. 22 and 25 respectively. Furthermore, the mortality rate of vegetarians is found to be slightly lower than that of omnivores. Being a vegetarian, having a normal BMI, helps reduce health risks such as type 2 diabetes, asthma, depression, stomach cancer, obesity and so on. Being vegetarian helps the public maintain a healthy weight by consuming less fat-containing foodstrans. In the wake of the development of technology and scientific research, much evidence indicates that vegetarian diets offer many benefits over diets containing foods of animal origin. Nowadays, 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 proteins, saturated fats and cholesterol, as well as a higher intake of complex carbohydrates, vitamins C and E and phytochemicals. A study was conducted by Kalof et al. of 420 random US residents following vegetarian diets who examined four benefits. First, vegetarian diets help prevent cruelty to farm animals. Secondly, consuming a vegetarian diet helps increase food availability and reduce hunger problems around the world. Third, vegetarian diets are less harmful to the environment since they exclude animal sources. Finally, a vegetarian diet tends to be healthier than a diet that includes red meat. 45% of residents strongly agreed on the first three while 55% agreed on the fourth benefit. Furthermore, another obvious benefit of being a vegetarian is not for oneself but for the environment, i.e. for the animals. While becoming vegetarians, many vegetarians see it for a moral reason, helping animals not to be slaughtered is considered one of the common benefits of many people who become vegetarians. Vegetarians consider it one of the greatest benefits for our environment and animal welfare. Saving animals from inhumane slaughterhouse conditions will help stop violence or injury to animals. Becoming a vegetarian will not only save an animal's life, but will also give humans the satisfaction of not taking animal life to fill their bodies. Scientists have shown that vegetarian diets are more effective in preventing and treating certain diseases such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, kidney disease and dementia, as well as diverticular disease, gallstones and rheumatoid arthritis. Disadvantages Vegetarians may be deficient in some vital nutrients. Vitamin B-12 is a vital vitamin for the human body. Vitamin B-12 helps the functioning of the central nervous system and optimizes metabolic functions. Unfortunately, the absorption of vitamin B-12 in vegetarian diets is even lower than that of normal diets because vitamin B-12 is usually present in animals, for example: milk, eggs and meat. Ultimately, vegetarians who lack vitamin B-12 may experience physical weakness, fatigue, constipation, and lack of appetite. Furthermore, the damage caused by vitamin B-12 deficiency is irreversible. Also, vegetarian people may lack some nutrients such as iron, calcium, vitamin D, etc. Another disease that could occur in vegetarians is anemia. Vegetarians are at a higher risk of getting iron deficiency anemia because the iron in plants is difficult to absorb. The iron found in plants is called non-heme iron and is different from the heme iron found in animals. As for non-heme iron, the body must convert it in order to be able to fully absorb it. This reflects that heme iron is more absorbable than non-heme iron, but usually heme iron is present in meat. In other words, the vegetarian must eat more non-heme iron to meet the daily requirement of vitamins and minerals. However, it is difficult to achieve because the vegetarian must eat a slightly higher amount of food than the normal diet to maintain balance. Keep in mind:/245701