What are The Health Benefits of a Vegetarian Diet ?


Vegetarianism is a diet little known to many, endowed with fears and equated with malnutrition. In fact, it is the fearful dream of those who do sports, as it is not believed that one can build muscle without eating meat. So is it really so, what is a vegetarian diet, is it really impossible to eat vegetarian while exercising, what does the rising vegan trend in clothing mean ?

Vegetarianism is a diet little known to many, endowed with fears and equated with malnutrition. In fact, it is the fearful dream of those who do sports, as it is not believed that one can build muscle without eating meat. So is it really so, what is a vegetarian diet, is it really impossible to eat vegetarian while exercising, what does the rising vegan trend in clothing mean ?


Vegetarianism can be defined as eating without consuming meat. This type of diet, which is based on plant-based nutrition, also has some variations. While vegetarians mostly do not eat chicken, turkey, pork and beef, some do not consume eggs, some prefer to eat only seafood and fish, while others exclude all meat from their lives. This is where the prejudice against vegetarian nutrition begins. It is thought that protein is not taken because meat is not eaten, whereas many vegetarians have access to vegetable protein by giving legumes more space in their diet.


* A carefully nutritious vegetarian diet with regular vitamin and mineral measurements reduces the risk of cardiovascular disease.

* Blood pressure, type 2 diabetes, cancer and obesity are more common in meat eaters.

* Vegetarian diet helps to lose weight when planned correctly.

* Many vegetarians are observing their ethical values in environmental and animal rights awareness.

* Since the consumption of legumes is rich in fiber, people have less digestive problems.

* Vegetarian dieters pay more attention to their nutrition and vitamins, with the intention of closing this gap, since they do not consume meat. Therefore, thanks to a correct diet, less anemia, vitamin and mineral deficiency problems are experienced.


The vegetarian diet is basically based on not eating meat. However, the foods that can be eaten in different types of vegetarianism vary.

Lacto-ovo: In lacto-ovo vegetarianism, which is one of the most liberal types of vegetarianism, people do not eat meat. It can consume milk, yogurt, cheese, eggs. In addition, pulses, grains, vegetables and fruits are eaten.

Lacto: Lacto vegetarians do not eat eggs and meat. She can consume milk, yogurt and cheese. In addition, legumes, grains, vegetables and fruits are included in the diet list.

Ovo: Ovo is vegetarian, does not consume dairy products and meat. He can eat eggs. Legumes, grains, vegetables and fruits accompany the diet.

Polo: In the diet where red meat is not consumed, chicken, turkey and poultry can be consumed. Vegetables, fruits, legumes and grains can be eaten.

Pesketarian: In the form of vegetarianism, where red meat and poultry are not consumed, fish and seafood can be eaten. From time to time, dairy products and eggs accompany the diet alongside legumes, grains, vegetables and fruits.

Flexitarian: In the diet where meat, fish, chicken and turkey can be eaten occasionally, these products are given very little place. Most of the diet consists of vegetables, fruits, grains and legumes.

Vegan: In veganism, which is the strictest type of diet, milk and dairy products, eggs and meat are not eaten. Animal-based products such as honey are never consumed. Only vegetables, fruits, pulses and grains can be consumed.


Although the vegetarian diet offers many advantages in general, it also brings some risks. Vegetarians have to pay more attention to their diet and take supplements from time to time. Food supplements are used to get the values such as Omega 3, iron, zinc, selenium and b12 from animals. While protein of animal origin is immediately processed in the body, the body needs some amino acids in order to process vegetable protein. For this reason, it is important to know what should be eaten in food portions and to eat consciously. Irregular, inadequate and unconscious vegetarian nutrition can cause problems such as decreased bone density, weakness, anemia, vitamin deficiencies, skin problems, hair loss, sudden weight loss or intense weight gain.


A balanced vegetarian diet should include various vegetables, fruits, grains, seeds, oils, legumes. It is recommended to include tofu, soybeans, mung beans, red beans, dry beans, lentils, quinoa, chia seeds, eggs, milk, yogurt, cheese if edible. Foods with fiber, legumes containing vegetable protein, cereals, which are sources of amino acids, are definitely included in the meals.

For the use of proteins in legumes in vegetarian nutrition, cereals must be eaten with them. (Baked beans and rice make an excellent, nutritious vegetarian meal.)

It is important to take vitamin C when eating green leafy vegetables containing iron. (A lemon salad can accompany a meal that contains both iron and protein and grains, such as lentil chard wrap.)

Dried fruits are easily consumed as a snack during the day. It is especially recommended to eat almonds, cashews, chestnuts and walnuts.

Seeds rich in fatty acids and omega, such as flaxseed, chia seeds, are on the table. 


Depending on the type of vegetarian diet, meat varieties are avoided. Beef, veal, pork, lamb, chicken, turkey, goose, duck, fish cannot be consumed according to the type of diet. In addition, gelatin, animal fat, carmine, tail fat and offal obtained from meat and animal body are not eaten. Vegans also do not get honey, beeswax, honeycomb and pollen. It is also recommended that vegetarians avoid consuming too much of certain foods, such as flaxseed. Allergy, digestive problems can occur due to heavy consumption.


The American Dietetic Association underlines that a vegetarian diet is adequate and suitable for the nutrition of athletes. It is underlined that vegetarianism, which takes plant-based and limited animal protein, does not prevent sports. Studies reveal that many athletes who have won degrees in the Olympics are vegetarian. It is stated that vegetarians can easily exercise and develop muscle by taking iron, omega, zinc, B12 and taurine supplements. In order to maximize resistance to diseases, it is sufficient for people to include plenty of green leafy plants, nuts, seeds, cereals and legumes in their meals.


Yes! Legumes contain a high level of protein, and even grains and nuts can be obtained from protein. They are processed with the amino acids taken. Soybeans, dry beans, chickpeas, wheat, bulgur, lentils, peas and tofu are the highest protein sources. While trying to support proteins with amino acids from grains, it is necessary to avoid excessive carbohydrate intake. In the menu, you can get enough protein by making room for rice along with beans, peanuts with bread for breakfast, a small amount of pasta with peas, and hummus. Regular blood tests and expert consultation are recommended for everyone who does sports and eats a vegetarian diet. Just as it is a routine necessity to buy sneakers or sweatpants for sports, nutrition control is among the requirements of sports. By eating regularly, every vegetarian can develop muscles and show high performance in sports.