(also referred to as...) Fructarianism, Lacto-Vegetarianism, Lacto-Ovo Vegetarianism, Lacto-Pesco Vegetarianism,
Lacto-Ovo-Pesco Vegetarianism, Ovo Vegetarianism, Strict Vegetarianism, Vegan Vegetarianism Introduction Vegetarianism is the practice. And it has gone mainstream. Vegetarians are the people. And they are happier and healthier than ever! The word "vegetarian" was first used by the founders of the British Vegetarian Society in 1842. It is derived from the Latin word vegetus, meaning "whole, sound, fresh, or lively". A vegetarian, or Homo vegetus is thus seen as a mentally and physically vigorous person. This original meaning implies not only a dietary lifestyle of fruits and vegetables, but one based on philosophical and moral sensibility as well. Today, a vegetarian is typically described as a person who employs a dietary lifestyle that excludes the flesh of anything that was previously living (meat, poultry, fish, et cetera). Additional variations exist, according to personal preference, and are outlined under Types of Vegetarian Diets, below.
Types of Vegetarian Diets Vegetarian diets can be further broken down into several categories, according to the types of foods consumed.
Vegetarian The vegetarian diet consists solely of plant foods. No dairy products, eggs, or fish are consumed.
Lacto-Vegetarian A lacto-vegetarian diet consists of plant foods and dairy products. Lacto vegetarians do not eat meat or eggs.
Ovo-Vegetarian An ovo-vegetarian diet consists of plant foods and eggs. Ovo vegetarians do not eat meat or dairy products.
Lacto-Ovo Vegetarian A lacto-ovo vegetarian diet consists of plant foods, dairy products, and eggs. Lacto-ovo vegetarians do not eat meat.
Lacto-Pesco Vegetarian A lacto-pesco vegetarian diet consists of plant foods, dairy products, and fish. Lacto-pesco vegetarians do not eat eggs.
Lacto-Ovo-Pesco Vegetarian A lacto-ovo-pesco vegetarian diet consists of plant foods, dairy products, eggs, and fish. Lacto-ovo-pesco vegetarians do not eat meat. There is a general belief that this diet should not fall under the heading of "vegetarian" due to the greater quantity of animal-based foods consumed. Many people begin with a lacto-ovo-pesco vegetarian diet, however, as they adjust their dietary and lifestyle habits towards a more traditional vegetarian diet.
Vegan / Strict Vegetarian A vegan diet is based solely on foods of plant origin, such as nuts, seeds, vegetables, fruits, grains, and legumes. Approximately ten percent of all vegetarians fall into this category. Vegans should exercise more diligence in ensuring adequate nutritional intake, specifically vitamin B12 and D. See Addressing Deficiencies, below, for more information.
Fructarian A fructarian diet is an extreme form of vegetarianism based solely on fruits. In addition, many fructarians eat only fruits that have naturally fallen off trees, based on the belief that no living plant should be harmed (through the picking of fruit) to fulfill human needs. It is extremely difficult to fulfill all necessary nutritional needs when engaging in a fructarian diet. In addition, this diet is lacking in dietary fibre and essential fatty acid intake, furthering complicating nutritional deprivation. Though admirable, a fructarian diet is not recommended.
Benefits Vegetarian diets are significantly more healthy than the typical North American diet that is low in raw fruits and vegetables and rich in commercially processed foods. The low fat, high fibre vegetarian diet promotes healthy overall body function and acts as a dietary preventative against a variety of ailments and disease. As vegetarian foods are free of the antibiotics and growth hormones used in cattle and poultry production, the strain on the immune and lymphatic systems is significantly reduced and your body can focus its energy on healing other areas requiring attention. Vegetarianism is a healthy lifestyle choice and, as a result, vegetarians are typically more conscious of the food they eat. Meals tend to be less commercially processed and additives, preservatives and chemicals are replaced with organic, natural, raw foods. This trend is not universal, however, but tends to be the norm.
The Greater Impact Aside from the multiple benefits realized by humans who adopt a vegetarian diet, our planet Earth also benefits greatly from this lifestyle decision. The raising of animals for slaughter is an energy-intensive, highly inefficient production system. Manure-containing agricultural runoff pollutes waterways and underground reservoirs. Intensive farming produces large quantities of methane and other nuisance gasses. And 90% of a plant's available energy is lost when converted into animal flesh. For every ten pounds of plants consumed by one cow, only one pound is stored as muscle, with the rest lost through heat, energy expenditure, and waste. Imagine the number of people that could be fed if more people switched to a vegetarian diet. Intensive farming methods are also ethically unjust. The large majority of cattle (and particularly calves) are housed in cages no larger than their bodies. Chickens are housed three or four to a cage stacked up to four cages high. Their beaks are clipped to prevent pecking themselves and each other to death. Both cattle and chickens are stored in warehouses devoid of natural sunlight or soil. Their feed contains antibiotics to prevent the spread of infection and disease in the unnatural environment and growth hormones to promote quicker "product turnaround". The animals are not recognized as intelligent, emotional, mentally-aware, living creatures, but merely as units for sale in a consumer-based economy. If this disturbing, yet highly-factual, accurate, and accountable description concerns you, but you still desire a diet based on meat, read our dedicated section on Organic Food for viable alternatives.
Addressing Deficiencies Vegetarian diets can be deficient in one or more nutrients that are typically derived from animal sources. Symptoms of lethargy, low energy levels, and mood swings may be due to a lack of one or more necessary nutrients. Vegetarians may be deficient in protein, calcium, iron, zinc, vitamin B12, and/or vitamin D depending on the types and variety of foods consumed. Additional information for each nutrient follows.
It was originally thought that vegetarians had difficulties obtaining sufficient protein due to problems in obtaining essential amino acids from non-vegetable sources. However, this theory has been disproved as vegetarians generally show adequate protein intake and are typically not lacking in amino acids. Though rare, protein deficiencies may manifest as intense sugar cravings, signaling a need to analyze your dietary intake. Vegetable sources of protein include legumes, nuts, seeds, soy products, and whole grains and can be strategically combined to ensure a complete amino acid intake, if desired. Though it is generally accepted that intentional combining is not necessary, the following specific combinations ensure complete protein intake: Legumes & Grains Combinations Baked beans and wheat bread Bean burrito in corn tortilla Bean soup with wheat and barley Tofu dishes with rice | Legumes, Nuts & Seeds Combinations Lentil curry and cashews Tofu/vegetable stir-fry with sesame seeds Ground chickpeas (hummus) and sesame seeds Roast soybeans and nuts and seeds | For more information, see the dedicated section on Amino Acids. Calcium is found in a variety of foods. Vegetable sources include green leafy vegetables such as collard greens, kale, mustard greens, spinach, and turnip greens. It is also found in brazil nuts, broccoli, cabbage, carrots, figs, hard drinking water, oats, molasses, tahini (ground sesame seeds), tofu and other soy products, and fortified rice and soy beverages. Fruits such as apples, oranges, prunes and raisins also contain calcium. For more information, see the dedicated section on Calcium.
Only one fifth of the iron in a standard diet is derived from meat. Vegetable sources of iron include almonds, avocados, beans, dates, dried fruit, green leafy vegetables, lentils, peaches, and pears. Kelp, in particular, provides 100mg iron per 100g serving. Women must ensure adequate iron intake, as iron is lost during their menses and could lead to a deficiency. Cooking with cast-iron pots and pans also increases intake. Vitamin C, found in fruits and many vegetables, enhances iron absorption. For more information, see the dedicated section on Iron.
Raw pumpkin seeds are an excellent source of zinc. Other vegetable sources include fortified rice and soy beverages, miso, mushrooms, nuts, seeds, spinach, sprouts, sunflower seeds, wheat germ, whole grains, soybeans and legumes, tempeh, and tofu. For more information, see the dedicated section on Zinc.
Vitamin B12 is produced by mnicroorganisms that grow in the soil and cling to root vegetables and only small amounts are needed by your body. If you grow carrots, pull one out of the ground, brush it off, and eat it. You will likely provide yourself with the necessary microorganisms needed for B12 synthesis! Additional vegetable sources of vitamin B12 include various sea vegetables, such as dulse, kelp, kombu and nori, brewer's yeast, tempeh, miso, and enriched soy products. Spirulina/blue-green algae is also an excellent source. B12 is rare in most vegetables and is not found in fruit. Vitamin B12 is also added to many fortified rice and soy beverages. Supplementation may be necessary to avoid a deficiency, specifically in vegan vegetarians. Use a sublingual form. For more information, see the dedicated section on Vitamin B12.
Vegetable sources of vitamin D include dandelion greens, fortified rice and soy beverages, oatmeal, sweet potatoes, and is synthesized through skin exposure to the sun. Your body will store vitamin D during the summer for winter use. Deficiencies can occur, however. For more information, see the dedicated section on Vitamin D.
Ailments / Situations Where Used In general, a vegetarian diet is an excellent, healthy, preventative approach to health and healing. By providing your body with the nutrients needed to ensure proper function and ensuring a reduced free radical and toxin intake, you effectively help prevent a wide variety of ailments and situations that may stem from a poor diet. This includes, but is not limited to allergies, anemia, candidiasis, colds and flu, digestive problems, dry skin, eczema, fatigue, heart attack, headaches, hyperactivity, menstrual cramps, migraines, premenstrual syndrome, stress, urinary tract infection, weakened immune system, and yeast infection. The low saturated fat, low cholesterol, high fibre, high antioxidant vegetarian diet specifically helps reduce the risk of cancer, heart disease, high cholesterol, high blood pressure, and stroke. It also proves useful when dealing with diabetes, obesity, and osteoporosis. Kidney stones and gallstones are also less common in vegetarians. And vegetarians often have higher energy levels due to the greater quantity of wholesome, more natural foods consumed. A healthy vegetarian-based diet, coupled with organic food, is likely one of the most effective, rewarding decisions you can make towards long-term health and wellness and prevention of ailments and disease.
Contraindications / Precautions / Warnings As previously mentioned, vegetarians must be aware of potential nutrient deficiencies such as iron, vitamin B12, and vitamin D and should compensate accordingly by eating larger quantities of substitute foods and/or supplementing as necessary.
For More Information Organizations: Toronto Vegetarian Association
2300 Yonge Street, Suite 1101
P.O. Box 2307
Toronto, Ontario
M4P 1E4 Tel.: 416.544.9800
Fax: 416.544.9094 Web: www.veg.on.ca
Email: tva@veg.on.ca Vegetarian Union of North America
P.O. Box 9710
Washington, DC
20016
USA Web: www.ivu.org/vuna/
Email: vuna@ivu.org Vegetarian Society of the United Kingdom
Parkdale,
Dunham Road,
Altrincham,
Cheshire Wa14 4QG Tel.: 0161.925.2000
Fax: 0161.926.9182 Web: www.vegsoc.org
Email: info@vegsoc.org International Vegetarian Union Web: www.ivu.org Vegan Outreach Web: www.veganoutreach.org Magazines & Online News Vegetarian Times Web: www.vegetariantimes.com Vegetarian Baby and Child
P.O. Box 519
Tuolumne, California
95379 Web: veggiebaby.com
Email: editor@veggiebaby.com Vegetarian Central -- news and articles divide into a number of categories Web: www.vegetariancentral.com
Resources Melina, Vesanto, Brenda Davis and Victoria Harrison. Becoming Vegetarian: The complete guide to adopting a healthy vegetarian diet. Toronto: Macmillan Canada, 1994. Vegetarian Resource Group -- excellent collection of links, discussion groups, and more Web: www.tiac.net/users/vrc/index.htm Veggies Unite -- "Your on-line vegetarian resource guide." Web: www.envirolink.org/orgs/vegweb Vegetarian Cuisine -- a guide to over 700 vegetarian-related sites Web: vegetarian.about.com/food/vegetarian/index.htm Farms as Factories -- explores problems associated with modern methods of animal agriculture Web: www.nahee.org/farms_as_factories/default.asp
Miscellaneous Moosewood Restaurant -- online vegetarian recipes from this popular restaurant
Corner of Cayuga Street and Seneca Street
Ithica, New York Tel.: 607.273.9610 Web: www.moosewoodrestaurant.com People for the Ethical Treatment of Animals Web: peta-online.org
Ailment / Situation Listing
See also Healthy Diet, Organic Food
"MY BEST REMEDIES" -- TERMS OF USE
All information contained on this website is for reference purposes only and all content should be treated as a resource. It is highly recommended that you consult with your naturopath or other health practitioner when undertaking self-treatment. For serious conditions, always seek the advice of your naturopath or other health practitioner. People taking medication should
consult with their naturopath or other health practitioner before undertaking additional regime for their ailment.
Every effort has been made to ensure the accuracy and consistency of the information contained on this website. However, errors in copy may occur. You are advised to consult with your naturopath or other health practitioner
when applying the information contained on this website.
The MBR Team is not responsible or liable for any personal injury or related effects from applying the information contained on this website.
By browsing / printing any and all My Best Remedies articles / pages, you agree to the statements above.
To create link towards this article on your website,
copy and paste the text below in your page.Preview : |
