The benefits of being vegetarian

A vegetarian diet can provide many benefits, including weight loss, improved skin, and improved gut health.

How to be a healthy vegetarian with enough nutrients is a matter of concern - Illustration photo

However, to ensure your health, you should consult your doctor or nutritionist to ensure adequate intake of important nutrients such as vitamin B12 and omega-3 fatty acids.

Many people follow a vegan diet — avoiding meat, eggs, and dairy — for religious, environmental, and health reasons. However, transitioning to this lifestyle isn't always easy.

Therefore, understanding the foods that vegans can eat - such as fruits, vegetables, whole grains, nuts and seeds - will help you maintain a balanced and healthy diet.

Weight loss support

“Many of my clients are surprised at how much easier it is to lose weight after switching to a completely vegan diet,” Jennifer Mimkha, nutritionist and owner of Prana Nutrition, told Health magazine. Plant-based protein sources are often lower in calories than meat.

However, being a vegan isn’t always easy. This can be inconvenient when you need to eat quickly, but it helps limit mindless snacking. Whether or not you lose weight while being a vegan depends on your food choices.

You may gain weight if you consume vegan junk food or eat too many simple carbohydrates instead of complex carbohydrates like potatoes and brown rice.

If you make balanced food choices, you can lose weight, especially if your previous diet was high in saturated fat and processed foods.

May improve skin health

A vegan diet may help promote healthier skin. One study found that eating more brightly colored fruits and vegetables can improve skin health.

These foods are rich in vitamins, as well as anthocyanins, carotenoids, and polyphenols. These are antioxidant compounds that help protect the body from inflammation. Fruits and vegetables can also help increase moisture, brighten the skin, and reduce flakiness and wrinkles.

Supports gut health

Gut bacteria play an important role in digestive health, the immune system, and metabolism.

A typical diet can promote the growth of some harmful bacteria, while a high-fiber diet can help diversify the gut microbiome with more beneficial bacteria.

Switching to a high-fiber vegan diet can rapidly alter your gut bacteria.

"In just a few days, if you switch from a meat-based diet to a plant-based diet, or vice versa, you'll see a dramatic change in your gut microbiome," Shilpa Ravella, MD, a gastroenterologist and associate professor of medicine at Columbia University Medical Center, tells Health .

Reduce the risk of certain diseases

A vegetarian diet may protect against certain diseases, such as diabetes and heart disease. Plant-based foods are high in fiber, a type of carbohydrate that can slow the digestion of glucose, helping to stabilize blood sugar levels and prevent blood sugar spikes.

This reduces the risk of developing prediabetes, characterized by high blood sugar levels, which is a risk factor for type 2 diabetes.

Additionally, plant-based foods are low in saturated fat, which helps reduce the risk of high levels of bad cholesterol (LDL). When there is excess cholesterol, it can build up in the arteries, forming plaque - one of the main causes of heart disease.

A vegan diet also provides many antioxidants, healthy fats, minerals, and vitamins that promote overall health. Many studies have shown that these nutrients help reduce inflammation, a factor in many chronic diseases.

Are there any side effects associated with a plant-based diet?

A vegetarian diet can change your preferences and appetite. It can also cause your body to lack certain nutrients such as vitamin B12 and omega-3 fatty acids. These nutrients are abundant in animal foods, so if you don't supplement them properly, you may have difficulty meeting your nutritional needs.

If you switch to a vegan diet and eliminate animal foods, you may notice changes in your body. You may lose weight, snack less if you choose nutrient-dense foods.

At the same time, your appetite, skin health, and energy levels may change. However, make sure you're getting enough essential vitamins and minerals, especially vitamin B12 and omega-3 fatty acids, which are often lacking in a vegan diet.

Source: https://tuoitre.vn/nhung-loi-ich-cua-viec-an-chay-20250217094145439.htm