Advantages of Being Vegetarian the Healing Effects
Advantages of Being Vegetarian the Healing Effects a Vegetarian Diet Has on Your Post-Baby Body the breastfeeding vegetarian diet does not vary all that much from the pregnancy vegetarian diet. Protein recommendations are the same, vitamin B-12 recommendations are higher, and the recommendations for iron and calories are lower than during pregnancy.
But the key to ensuring your healthy vegetarian diet is also helping you recover from the stresses of giving birth and taking care of your newborn is healthy fats. Healthy fats and oils play active roles in every stage of the body’s healing, building, and maintenance processes. (“Benefits Of Being a Vegetarian”)
In fact, they are as important to an active individual’s body as amino acids, minerals, and vitamins. Healthy fats and oils help convert light and sound into electrical nerve impulses, remove potentially toxic substances from sensitive tissue, and provide strength to cell membranes. (“KITCHEN POT RECIPES”)
“The key is in balancing fats from a variety of foods.” (“world Vegetarian”) All foods that contain dietary fat contain a combination of fatty acids-the chemical building blocks of fat. Learning about the mixture of fatty acids in your diet will help you figure out how to choose foods with good fats and avoid those foods that contain bad fats.
For healthy fats, look to monounsaturated and polyunsaturated fatty acids. These can readily be found in a variety of vegetables, oils, and nuts, such as avocados, almonds, and olive oil. These help your body to resist attack from free radicals, which are specially formed types of atoms that can damage your body’s cells when they react with DNA or cell membranes-better than other fats and thus are less prone to stick to your arteries.
Polyunsaturated fats occur in food either as omega-3 or omega-6 fatty acids. The key to eating healthy polyunsaturated fats is to maintain the right balance of omega-3 acids-found abundantly in flax, walnuts, and canola oil-with omega-6 acids, found in vegetable oils such as corn, safflower, and sesame.
Sample Vegetarian Diet Including Essential
Fatty Acids to Promote Healing
“Fats are an essential part of any well-balanced diet, including a vegetarian diet.” (“An Essential Part Of Fats”) Fats are made of smaller units – called fatty acids. These fatty acids may be saturated, monounsaturated, or polyunsaturated. “Saturated and monounsaturated fats are not necessary in a vegetarian diet as they can be made in the human body.” (“Vegetarian Guide”) However, two polyunsaturated fatty acids – linoleic acid (omega 6) and linolenic acid (omega 3) – cannot be manufactured by the body and must be provided in the diet.
“Fortunately, they are widely available in vegetarian/vegan plant foods.” (“Sample Vegetarian Diet Including Essential Fatty Acids to …”) Evidence is increasing that omega 6 (found in foods like vegetable oils such as corn, safflower, and sesame) and especially omega 3 (found in flax, walnuts, avocados, almonds and olive and canola oil) fats are beneficial for a range of conditions, including heart disease, cancer, immune system deficiencies and arthritis.
Healthy fats and oils play active roles in every stage of the body’s healing, building, and maintenance processes. In fact, they are as important to an active individual’s body as amino acids, minerals, and vitamins. Healthy fats and oils help convert light and sound into electrical nerve impulses, remove potentially toxic substances from sensitive tissue, and provide strength to cell membranes. (“Sample Vegetarian Diet Including Essential Fatty Acids to …”)
The following vegetarian menu sample shows how easy it is for essential fatty acids to be a part of your everyday vegetarian diet.
|1 bagel with 2 tsp vegan margarine,
1 medium orange,
1 cup Cheerios’s cereal, and 1 cup soymilk
|Sandwich of hummus made with 3/4 cup chickpeas and two teaspoons tahini (a sandwich spread made from ground sesame seeds) on 2 slices of whole wheat bread with 3 slices of tomato and ½ sliced avocado||1 cup of cooked pasta with 1/4 cup marinara sauce, 1/3 cup carrot sticks, 1 cup cooked broccoli (frozen or fresh), and 1 whole wheat roll||1/2 cup almonds, and 1 cup soymilk|
Best Wishes, Coyalita
Behavioral Health Rehabilitative Specialist
See Tomorrow: “What to Feed Your Vegetarian Baby”
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