I am delighted to welcome another brilliant student’s viewpoint to my blog. Cass O’Reilly O’Donoghue is a vegetarian, and so for her work experience, we thought that a project about the reasons for choosing a vegetarian lifestyle, together with the nutritional pros and cons, would be perfect for her. Our food choices are so personal, but as Cass mentions below, can often be criticised, questioned or even ridiculed by others. I was thrilled to get her perspective about her reasons for being a vegetarian. Anyway, enough from me, take it away Cass…
Why choose a Vegetarian diet?
As we move into the twenty-first century, it is more common to meet people who are choosing a vegetarian or vegan lifestyle. This can be due to multiple reasons, so for some it could be religion or for others convenience. For me personally, it is the ethical side of animal welfare. Not only do I not believe in the killing of animals, I personally don’t enjoy eating meat, which I understand is not for everyone as I’m often asked why I bother. Although I don’t mind people wondering why I’m a vegetarian, I get a lot of unnecessary comments which gets tiring and is one negative of being a vegetarian. Another challenge of being a vegetarian is the food variety. Shops like Dunnes Stores can have more range than shops like Lidl or Aldi.
Is a vegetarian getting the same amount of nutrients as a meat eater?
First, we must look at the major nutrients we get from meat, which are Iron, Protein, Zinc and B group vitamins. Firstly, the benefits from iron are its importance in making red blood cells, which are essential for carrying oxygen around the body. It prevents us from deficiencies such as anaemia, which is more common in teenage girls. So, do I as a vegetarian get the right amount… well, iron is mostly found in red meats e.g. liver, but it is also found in food such as beans, chickpeas, dried fruit, fortified cereal and dark green leafy vegetables. So yes, it’s very possible to substitute all of these.
The Power of Protein
Protein’s big roles are maintaining healthy skin, bones, muscles, and organs. It also helps you feel full for a longer time. Protein is made up of building blocks called amino acids. Some amino acids called essential amino acids (also called complementary proteins) cannot be made by the body. A quick scientific overview of amino acids. They are made up of hydrogen, nitrogen carbon and oxygen. Your body needs 20 different amino acids. 9 of these are essential, which means that the body can’t produce them, so we must eat them in our diet. The best vegetarian sources are quinoa, buckwheat, edamame, tofu and eggs.
What about Vitamin B12?
Importance of B12 vitamin and how its deficiencies can cause a lot of symptoms you are not aware of.
Moody? Tired? Weak Muscles? Possibly Alzheimer’s? Did you know these are all symptoms of B12 deficiency. B12 plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, which is the molecules inside cells that carry genetic information. Food sources of vitamin B12 include poultry, meat, fish and dairy products which is why people who are following a vegetarian or vegan diet might be prone to deficiency because plant foods don’t contain the vitamin in a form that we can absorb well. Vegetarians can get their B12 intake from fortified foods such as cereals, soya milk, vegetable burgers. The recommended daily amount of vitamin B12 for adults is 2.4 micrograms (mcg), so it can be worth getting advice about supplementation. This is a link to Lyn’s website about vitamin B12 here.
Zinc is also important…
Zinc helps the body’s immune system and metabolism work correctly. It is also important for wound healing and for the sense of taste. Most vegetarians get zinc through whole grains and legumes such as beans and peas. Good to note that the necessary intake depends on each person individually, for example, women age 19 and older who are not pregnant should get 8mg of zinc a day needed every day and men age 19 and older should get 11mg.
So, is it worth it?
To me yes, being a vegetarian can greatly improve your health. It boosts heart health by lowering blood pressure and reducing risk of heart diseases, manages weight as you cut down on all the fatty tissues from meat, helps the environment for example, a single chicken breast requires over 140 gallons of water. In contrast, plants generally don’t require that much water throughout their whole lifetime. And lots more……
Final Word
A vegetarian diet can boost your overall wellbeing and reduce your risk of health complications if you stick to proper portions and nutrient levels.
However, you don’t have to be a strict vegetarian to enjoy these benefits. Try eating vegetarian for 1 to 2 meals each week and see the benefits for yourself.
Note from Lyn – My thanks to Cass for her hard work researching and writing this blog! You can also listen in to an episode on Alimentary! for tips on a vegan diet here more about vitamin B12 here.
Sources
NHS.UK HSE.IE Mayo Clinic National Library of Medicine The Vegetarian Society UK Irish Nutrition and Dietetic Institute Healthline Eatlove
Written by Cass O’Reilly O’Donoghue
Photo by Canva