Despite many years of research in the field of vegetarianism, such nutrition for many still seems wrong and even harmful. It is time to break the popular misconceptions about the dangers of vegetarianism and dispel the doubts of those who have just decided to become a vegan or vegetarian.
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Myth 1: vegetarians don't get enough protein
Knowing the division of a vegetarian diet into types, it is easy to understand that ovo- and lacto-vegetarians consume animal protein in the form of milk and eggs. Pescetarians also include fish in their diets. Vegans, who eat only plant-based foods, are also not without protein. Legumes and grains contain the necessary amount of protein for normal growth and development of the body. According to Colin Campbell, professor of food biochemistry at Cornell University and his followers, vegetable protein is not only more useful, but completely harmless to the body, unlike an animal. You can read about this in his famous book, The Chinese Study.
Myth 2: A vegetarian diet lacks essential amino acids
The fact that plant products contain all the essential amino acids has been disputed for a long time. However, this is just another myth about vegetarianism. After all, from childhood we were told that for health we need to drink milk and eat meat. To make nutrition balanced, just include more vegetables, fruits, cereals, legumes, and nuts in your diet. Disputes about the lack of methionine in plant foods are resolved by the use of sesame seeds, Brazil nuts and cereals.
Myth 3: vegetarians are more prone to anemia due to vitamin B12 deficiency
In the beginning, it is worth saying that vitamin B12 is only a product of the synthesis of bacteria and it is not directly found either in meat or in vegetable products. Ovo- and lacto-vegetarians get vitamin B12 by eating dairy products and eggs. However, vegans should not resort to artificial additives to avoid problems with blood formation.
It has been established that vitamin B12, like amino acids, is capable of independently synthesizing in the intestine with healthy microflora thanks to symbionts such as E. coli. And for this, the body does not need to borrow protein from a chicken, cow or pig. That is why, when switching to strict vegetarianism, it is recommended to restore your microflora. According to Dr. Vivien V. Vetrano, B12 is also formed using coenzymes from bacteria in the oral cavity.
Vitamin synthesis is impossible without cobalt, which is found in sprouted wheat, bran, tea, cocoa, corn and buckwheat. Meat eaters are also not immune from B12 deficiency in digestive disorders, celiac intolerance and Crohn's disease. It is worth noting that, mentioning meat as the only source of vitamin, doctors forget about red grapes, pomegranate and beets, which also have cobalamin, which ensures the production of B12 from cobalt.
Myth 4: vegetarians suffer from iron deficiency
Every doctor knows that such an important trace element as iron is found not only in meat products, but also in watermelon, rutabaga, Brussels sprouts, melons, bell peppers, radishes, radishes, beets, tomatoes, spinach, plums, apples, dried apricots, raisins, nuts, brown bread, cereals and green vegetables. However, for its assimilation it is necessary to include vitamin C. It is no secret that iron is not absorbed with tea, coffee and dairy products.
Myth 5: vegetarians lack phosphorus
According to a common myth, fish is not an exceptional source of phosphorus. The trace element is found in eggs and milk, and for vegans, phosphorus is found in sufficient quantities in beans, lentils, cauliflower, celery, radish, pumpkin, carrots, parsley, whole grains, seeds, nuts and soy. However, due to phytoestrogens, the latter product is not recommended for consumption in large quantities. Therefore, vegetarians have no problems with mental activity due to nutrition. To prove this, it is enough to find a complete list of scientists, doctors, writers, philosophers and engineers who spent most of their lives on a vegetarian diet.
Myth 6: vegetarianism provokes vitamin D deficiency
It was established that the level of vitamin D in the body is least due to the type of human nutrition. And its synthesis directly depends on the number of sunbeds taken.
Myth 7: vegetarianism leads to a lack of vitamin A
In addition to meat, eggs and milk, vitamin A or beta-carotene is found in green and orange vegetables and fruits. It is worth remembering that it will not be digested without foods containing fat. Therefore, it is worthwhile to include any vegetable oil in your diet.
Myth 8: pregnant women and children must eat meat
From the above refuted myths, we can conclude that, with the right selection of products, all the necessary vitamins and minerals will be present in the plant nutrition of even the most strict vegetarians. But the use of meat, eggs and milk (breast does not count) is not only not useful, but also extremely dangerous for the health of the growing organism due to hormones and antibiotics that pump animals. The doctor Herbert Shelton has repeatedly stated that meat products are not recommended to be introduced into the diet of children before 8 years old because their body is not yet able to neutralize toxins.