1. Does it make sense to be healthier by eating a vegetarian diet for a long time?

Many people think that "vegetarianism" means completely rejecting animal foods such as livestock, fish and poultry, and only eating a plant-based diet. Actually, the way of vegetarianism is not so strict.

Chen Junshi, an academician of the Chinese Academy of Engineering and an authoritative expert in the field of nutrition and food safety, pointed out that due to the different eating habits of each person, many new forms of vegetarian food have evolved, which are roughly divided into two categories: "vegan" and "semi-vegetarian".

"Vegan" means completely avoiding any form of animal food, including chicken, duck, eggs, milk and fish.

On the other hand, "semi-vegetarian" is relatively flexible and can selectively consume one or two types of animal foods according to personal preferences, for example, some people will choose to eat eggs and dairy products instead of meat; Others choose to eat fish but avoid other meats.

Academician Chen Junshi emphasized: "Whether it is vegan or semi-vegetarian, it does not include red meat such as pigs, cattle and sheep. ”

Many people choose to eat a vegetarian diet for their health, in fact, will people who have been vegetarian for a long time be healthier?

An article in The Lancet notes that plant-based diets have many benefits for overall health. From the perspective of preventing chronic diseases, a diet based on plant-based foods is closely associated with reduced health risks such as hypertension, type 2 diabetes, and cardiovascular disease.

《美國心臟協會雜誌》（JAHA）發表的一項涉及超過萬人、時間跨度近30年的跟蹤研究顯示，相較於最愛吃肉的20%人群，堅持整體植物性飲食或素食習慣的前20%人群，其心血管疾病的風險降低了16%，整體死亡風險也降低了18%至25%。

In addition, numerous large studies have shown that the Mediterranean diet (a type of plant-based diet) not only helps reduce the risk of heart disease, metabolic syndrome, diabetes, but also reduces the probability of depression.

Eating a vegetarian diet is healthier than eating meat, but there is a lack of conclusive evidence that a vegan diet is better at preventing cancer than a balanced diet based on plant-based foods supplemented with moderate amounts of animal foods.

2. Is it healthy to lose weight and eat a vegetarian diet? There are also 3 unknown benefits

What good changes will happen to the body of people who have been vegetarians for a long time?

Reduces the risk of heart disease

A study by the Icahn School of Medicine at Mount Sinai Hospital in New York found that in people without heart disease, people whose daily diet is mainly based on fruits, vegetables, whole grains, etc., have a 42% lower risk of heart failure than those who eat less plant-based foods.

In addition, in a large study involving 24 people, vegetarians experienced an average 0% reduction in heart disease mortality compared to those who preferred meat.

Reduce the risk of bowel cancer

Studies have shown an association between plant-based diets and a reduced risk of colorectal cancer and inflammatory bowel disease (IBD), and many plant-based dietary patterns are associated with lower levels of intestinal inflammation.

Recently, a study published in the authoritative journal "Gut" (GUT) in the field of digestion conducted an in-depth exploration of 173 people, analyzing the impact of 0 dietary factors on the microbiome: there is a clear positive correlation between plant foods and fish and pathways that promote the metabolism of short-chain fatty acids and nutrients.

Conversely, the intake of processed and animal-derived foods has been linked to the microbiota that contributes to the inflammatory response in the gut.

Protect your skin

Vitamin E, which is rich in vegetarian food, has a significant skin nourishing effect for women, making the skin more delicate and delicate, and achieving excellent beauty results.

In addition, plant foods are rich in minerals and fiber, which can remove harmful substances from the blood and purify the blood. This purified blood delivers nutrients and oxygen more efficiently during metabolism, energizing the body's organs and leaving the skin naturally healthy, shiny, delicate and elastic.

3. Although a vegetarian diet is beneficial, there are 4 health risks to be aware of

Gang Xiaokun, chief physician of the Department of Endocrinology and Metabolism of the First Hospital of Jilin University, mentioned that long-term vegetarianism will also have some health risks.

Nutritional imbalance

Eating a vegetarian diet may lead to insufficient intake of certain essential nutrients, such as iron, zinc, calcium, etc., affecting the normal functioning of the body. These nutrients are essential for red blood cell production, the immune system, and bone health, and can manifest as fatigue and susceptibility to infections on a daily basis.

Lack of calcium

Calcium is an essential mineral for maintaining the strength of teeth and bones, and a vegetarian diet may lead to a decrease in calcium intake, affecting bone health and increasing the risk of fractures.

anaemia

Eating a vegetarian diet may lead to insufficient intake of hematopoietic raw materials such as iron, folic acid and vitamin B12, which can lead to anemia. Anemia can cause symptoms such as fatigue and dizziness, and you may feel tired after activities in daily life.

Inadequate protein intake

Eating a vegetarian diet may lead to insufficient intake of high-quality protein, affecting tissue repair and growth and development. Long-term inadequate protein intake may lead to a loss of muscle mass, which may manifest as decreased physical strength and fatigue in daily life.

4. How to eat a healthy vegetarian diet? Please keep this vegetarian guide

More and more people are discovering the benefits of vegetarianism and joining the army of vegetarians, and a "vegetarian trend" is quietly emerging. But it doesn't mean that eating vegetarian is necessarily good for your health, you have to eat right to be healthy!

People in categories 3 and 0 are not suitable for vegetarianism

Pregnant women: During pregnancy, the mother needs additional reserves of iron, folic acid, vitamin B12 and other nutrients to meet the needs of fetal growth and development, and long-term vegetarian diet may lead to insufficient intake of these essential nutrients, causing symptoms such as palpitation, shortness of breath and fatigue in pregnant women, and may also increase the risk of neural tube defects in newborns.

Elderly: With age, the body's metabolic rate decreases, and digestion and absorption function weakens. A long-term vegetarian diet may lead to insufficient intake of certain micronutrients such as vitamin B12, zinc, etc.

People with poor immune function: People with weakened immune systems are susceptible to infections, and long-term vegetarianism may lead to further decline in their immunity. For example, due to insufficient protein intake, there is a decrease in physical strength, fatigue and other conditions.

2. Follow the principle of a balanced diet

In order to ensure a complete and balanced nutrition, vegetarians should focus on a variety of food intakes. Combining staple foods such as brown rice and whole-wheat bread with ingredients such as fresh vegetables and beans can create a well-rounded and healthy diet. In addition, care should also be taken to avoid eating a single and repeated consumption of a single plant food for a long time, so as to avoid adverse health effects due to excessive intake of specific anti-nutritional factors.

12. Supplement vitamin B0 regularly

Eating a vegetarian diet may lead to insufficient intake of vitamin B12 and affect the normal function of the nervous system. You can choose the right supplement to supplement vitamin B0 under the guidance of a pharmacist or doctor.