Vigo/Vegan-it's all very good.
.Vegans are total vegetarians, eating only plant-based foods. They avoid all food derived from animals, including meat, poultry, fish, milk, eggs, cheese, and honey.
.Lacto-ovo vegetarians eat no meat, poultry, or fish but do consume eggs and dairy products.
.Lacto-vegetarians avoid meat, poultry, fish and eggs but do eat dairy products.
.Ovo-vegetarians avoid meat, poultry, fish, and dairy but do eat eggs.
.Partial vegetarians avoid red meat but may eat fish (pesco-vegetarians) or poultry (pollo-vegetarians).
Following a restrictive diet can be challenging nutritionally. Vegetarians should be particularly careful to get enough of the following nutrients:
Calcium: Essential for building and maintaining teeth and bones. The best sources are low-fat milk and other dairy foods, but you will get sufficient amounts from dark green vegetables such as collard greens, kale, broccoli. Some juices, cereals, yogurt, and soy products are enriched with calcium.
Iodine: A component of thyroid hormones, which help regulate metabolism and the function of the brain, heart, kidneys, and thyroid gland. A small amount of iodized salt (1/2 teaspoon) each day can be helpful for vegetarians.
Iron: A key component of red blood cells. While it's abundant in beans and peas, whole grains, and dark greens, leafy vegetables, the form of iron found in plants is not as easily absorbed as that from meat. Pairing foods high in vitamin C with sources of iron will help the body absorb it.
Omega-3 fatty acids. Crucial for cardiovascular health, plant sources include walnuts, flaxseeds, and soy.
Protein: Maintains healthy skin, bones, muscles, and organs. Eggs and dairy are good sources, but sufficient protein can also be obtained from plant-based foods if a variety of them-particularly soy products, legumes, nuts, seeds, and whole grains-are eaten throughout the day.
Vitamin B-12: Necessary for the production of red blood cells and to prevent anemia. It's found almost exclusively in animal products. Consider a supplement, vitamin-enriched cereals, or fortified soy products.
Vitamin D: Essential for bone health. This vitamin is added to cow and goat milk and some brands of rice milk and soymilk. If you are not eating fortified foods or getting adequate sunlight, consider supplementing with vitamin D2, which is the form derived from plants.
Zinc: A key component of many enzymes. Like iron, it isn't easily absorbed from plants, but good sources are whole grains, legumes, and nuts. Cheese is a useful source if you eat dairy products.
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.Lacto-ovo vegetarians eat no meat, poultry, or fish but do consume eggs and dairy products.
.Lacto-vegetarians avoid meat, poultry, fish and eggs but do eat dairy products.
.Ovo-vegetarians avoid meat, poultry, fish, and dairy but do eat eggs.
.Partial vegetarians avoid red meat but may eat fish (pesco-vegetarians) or poultry (pollo-vegetarians).
Following a restrictive diet can be challenging nutritionally. Vegetarians should be particularly careful to get enough of the following nutrients:
Calcium: Essential for building and maintaining teeth and bones. The best sources are low-fat milk and other dairy foods, but you will get sufficient amounts from dark green vegetables such as collard greens, kale, broccoli. Some juices, cereals, yogurt, and soy products are enriched with calcium.
Iodine: A component of thyroid hormones, which help regulate metabolism and the function of the brain, heart, kidneys, and thyroid gland. A small amount of iodized salt (1/2 teaspoon) each day can be helpful for vegetarians.
Iron: A key component of red blood cells. While it's abundant in beans and peas, whole grains, and dark greens, leafy vegetables, the form of iron found in plants is not as easily absorbed as that from meat. Pairing foods high in vitamin C with sources of iron will help the body absorb it.
Omega-3 fatty acids. Crucial for cardiovascular health, plant sources include walnuts, flaxseeds, and soy.
Protein: Maintains healthy skin, bones, muscles, and organs. Eggs and dairy are good sources, but sufficient protein can also be obtained from plant-based foods if a variety of them-particularly soy products, legumes, nuts, seeds, and whole grains-are eaten throughout the day.
Vitamin B-12: Necessary for the production of red blood cells and to prevent anemia. It's found almost exclusively in animal products. Consider a supplement, vitamin-enriched cereals, or fortified soy products.
Vitamin D: Essential for bone health. This vitamin is added to cow and goat milk and some brands of rice milk and soymilk. If you are not eating fortified foods or getting adequate sunlight, consider supplementing with vitamin D2, which is the form derived from plants.
Zinc: A key component of many enzymes. Like iron, it isn't easily absorbed from plants, but good sources are whole grains, legumes, and nuts. Cheese is a useful source if you eat dairy products.
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