Not growing tall, prone to fractures, prone to anemia... If you don't pay attention to these 6 things, being a vegetarian will harm your body!

Vegetarianism is a popular diet in modern times and also a kind of food culture, but unreasonable vegetarianism will increase the risk of malnutrition, endanger physical health, and affect the development of children.

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Recently, a piece of news has sparked heated discussions online: a mother was a vegetarian during pregnancy, and her baby was born weighing only 4.8 jin, which is considered low birth weight. The baby was weaned at 3 months old and fed millet porridge instead, and the diet was also light, mainly vegetarian. This also led to malnutrition in the baby, and his height was 17 cm shorter than the average height of his peers.

Being a vegetarian is not impossible, but you have to plan your diet properly. Otherwise, you may suffer from malnutrition or even certain diseases due to lack of certain nutrients. In this article, we will talk about the benefits of being a vegetarian, the health risks that may be caused by being an unreasonable vegetarian, and how to achieve balanced nutrition for vegetarians.

01

Health Benefits of a Proper Vegetarian Diet

Vegetarianism has always carried the halo of "health and health preservation", and therefore has become a fashionable way of health preservation nowadays. A "vegetarian trend" is gradually emerging. Reasonable vegetarian diet does have many benefits to health.

1. Low prevalence of diabetes

Vegetarianism is a diet that is mainly based on plant-based foods. It provides a relatively rich source of dietary fiber, vitamins, and antioxidants. It generally has a lower intake of saturated fatty acids and a higher intake of unsaturated fatty acids. Studies have shown that a lifelong vegetarian diet can reduce the risk of diabetes by 35%; non-vegetarians who adopt a vegetarian diet have a 53% lower risk of diabetes than those who did not adopt a vegetarian diet. [1]

2. Lower risk of coronary heart disease

A study conducted by a Harvard University team involving 200,000 medical personnel showed that people with the highest proportion of plant-based foods in their diets had a significantly lower risk of coronary heart disease than those with the lowest proportion. However, if you eat unhealthy foods, you will increase your risk of coronary heart disease. Unhealthy foods include: fruit juice, white bread, white rice, waffles, French fries, sugary drinks, cakes, donuts, etc. [2]

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3. Reduce the risk of colorectal cancer

Vegetarian diets are mainly plant-based and rich in dietary fiber, which not only enhances satiety, but also promotes gastrointestinal motility and the proliferation of beneficial bacteria, which is very beneficial to intestinal health. A 2015 study involving nearly 80,000 people evaluated the association between vegetarian dietary patterns and colorectal cancer incidence, and followed up the participants for an average of 7.3 years.

Studies have shown that, compared with non-vegetarians, vegetarians have a 16% lower incidence of colorectal cancer; lacto-ovo vegetarians have an 18% lower incidence; pescetarians have a 43% lower incidence; and semi-vegetarians have an 8% lower incidence. [3]

4. Low risk of dyslipidemia

Eating a vegetarian diet can lower the levels of triglycerides and bad cholesterol in the body, and reduce the risk of hyperlipidemia.

5. Control your weight

Compared with people with a general diet, vegetarians have a lower rate of overweight and obesity, and their BMI is 1~2kg/m^2 lower than that of people of the same age and sex.

In addition, studies have shown that vegetarians have significantly lower all-cause mortality, ischemic heart disease, circulatory system disease, and cerebrovascular disease mortality rates than non-vegetarians. [4]

From this perspective, vegetarianism has many benefits to the body. However, don’t blindly join the vegetarian army. If you eat improperly, it will increase the risk of malnutrition, which will in turn induce a series of physical problems.

02

Possible problems with unreasonable vegetarianism

1. Beware of fractures if you eat vegetarian food for a long time

Sufficient calcium in the diet can enhance bone density and prevent osteoporosis and fractures. The most recommended daily calcium supplement is milk. If you are a vegan and don't even drink milk, the risk of calcium deficiency is even higher. In addition, vegetarians are generally also accompanied by vitamin D deficiency, which in turn affects the body's absorption and utilization of calcium.

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A study published in BMC Medicine showed that vegans had a higher risk of overall fractures compared to non-vegetarians, and that vegans, pescatarians, and vegetarians all had an increased risk of hip fractures. This may be related to lower BMI and possibly lower calcium and protein intake. [5]

2. Children who eat vegetarian food should be aware of their short stature

A study investigated the health of nearly 200 children aged 5 to 10 years old under different dietary patterns. The results showed that children on a vegetarian diet were shorter and had lower bone density than those on a non-vegetarian diet. [6]

This may be related to the nutritional deficiencies in the diet of vegetarian children, and the phytic acid in plants can also interfere with the absorption and utilization of calcium and affect bone development.

Therefore, if vegetarian children want to grow taller and ensure healthy bone development, they must pay more attention to balanced nutrition. In addition, they must ensure adequate sleep and moderate exercise to promote the secretion of growth hormone.

National Health Commission's "Guidelines for Sleep Hygiene for Children Aged 0 to 5"

The Ministry of Education’s “Sleep Order” clearly requires that primary school, middle school, and high school students should sleep for 10, 9, and 8 hours, respectively. [7]

In terms of exercise, the Chinese Nutrition Society recommends that children ensure at least 1 hour of outdoor exercise every day.

World Health Organization growth curve for boys aged 2 to 5 years

World Health Organization growth curve for girls aged 2 to 5 years

Physical development standards for 6 to 18 years old

3. Vegetarian women should be wary of anemia

Women have a higher demand for iron than men. The recommended iron intake for men is 12 mg/day and for women is 20 mg/day. Daily iron supplementation is mainly met through animal foods, so the incidence of iron deficiency anemia is higher among vegetarians, especially women.

An analysis of the relationship between a vegetarian diet and anemia in women of childbearing age showed that vegetarians of childbearing age were 1.16 times more likely to develop mild anemia than non-vegetarians; and 1.536 times more likely to develop moderate to severe anemia than non-vegetarians. [8]

4. Vegetarian men’s vigilance function is reduced and sperm quality is low

Men have a higher zinc requirement than women. The recommended zinc intake for women is 7.5 mg/day, while for men it is 12.5 mg/day. Animal foods are an important source of zinc, and vegetarian men may face zinc deficiency.

Zinc can promote the normal development of sexual organs and sexual function, and may also be related to the function of the pituitary gland to secrete gonadotropin. Zinc deficiency can affect the production and secretion of hormones such as testosterone and adrenal cortical steroids, leading to decreased male sexual function and affecting sperm formation and quality.

In addition, men's protein requirements are higher than women. If they follow an unreasonable vegetarian diet for a long time and do not consume enough protein, they may also have low muscle mass.

5. Elderly vegetarians should be wary of sarcopenia

For the elderly over 65, their muscle mass will gradually decline with age, which can easily induce sarcopenia. The key nutrition to prevent sarcopenia is protein. Animal foods are rich in high-quality protein, and the absorption rate is higher than that of plant protein, which is conducive to delaying the occurrence of muscle decline. Vegetarian elderly people who do not eat meat are likely to increase the risk of sarcopenia.

03

How to be a vegetarian properly?

Overall, the nutrients that vegetarians are most likely to lack include: protein, calcium, iron, zinc, vitamin B12 and vitamin D. When eating vegetarian food, it is very important to plan your meals reasonably and ensure balanced nutrition.

1. Protein

Eggs, milk, and beans are all sources of high-quality protein, and whey protein in milk is very beneficial for promoting muscle synthesis and preventing muscle attenuation. The "Dietary Guidelines for Chinese Residents" recommends that vegetarians eat 1 egg, 300 grams of milk, and 50 grams of soy products corresponding to soybeans every day.

50 grams of soybeans is roughly equivalent to 275 grams of tofu or 110 grams of tofu silk or 130 grams of dried tofu. If you are a vegetarian, it is recommended to supplement 10-20 grams of protein powder every day.

2. Calcium

Sufficient calcium in the diet is an important nutrient for bone development. Eat enough milk, soy products, and green leafy vegetables. Eat 300-500 grams of vegetables every day, preferably more than half of which are dark vegetables. For vegetables with high oxalic acid content, blanch them first, such as spinach, amaranth, water spinach, wild rice stem, winter bamboo shoots, spring bamboo shoots, etc.

It is recommended that vegans who do not drink milk take additional calcium supplements. It is best to choose a small dose with a calcium content of less than 300 mg per tablet, and take it in divided doses for easier absorption and utilization.

3. Iron

Vegetarians can choose vegetables that are rich in iron to supplement iron and put more of them on the table.

Compared with the iron contained in animal foods, the absorption rate of iron in plant foods is relatively poor. However, if it is combined with vitamin C, it can help improve the absorption and utilization rate of iron in plant foods. Therefore, you should eat more fruits rich in vitamin C, such as kiwi, winter jujube, blood orange, guava, etc., or take VC tablets. If anemia cannot be effectively improved through diet, iron supplements should be used in time.

4. Zinc

In addition to animal foods, nuts, whole grains and fermented soy products are also good sources of zinc, such as bran, black rice, pine nuts, pumpkin seeds, black sesame seeds, etc. In addition, the phytic acid in soy products is destroyed after fermentation, and the absorption and utilization rate of zinc will also increase.

5. Vitamin B12

This nutrient is easily overlooked. Severe deficiency can cause degeneration of nerve fibers, leading to symptoms such as lack of energy, anxiety, forgetfulness, and even anemia. Therefore, vitamin B12 is also called the nerve nourishing vitamin.

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Vitamin B12 is mainly found in meat foods. Plant foods rarely contain vitamin B12, and vegetarians are prone to deficiency. Fermented soy products such as fermented black beans, fermented bean curd, natto, seaweed, and mushrooms contain some. However, fermented black beans and fermented bean curd generally have a high salt content, and many people cannot tolerate the taste of natto. Therefore, it is difficult to supplement it through diet, and it is recommended to take supplements.

6. Vitamin D

For people who are vegetarians, Norwegian mackerel, which is rich in vitamin D, can be chosen. Eating 100 grams can meet the daily requirement. [9] For people who are vegan or lacto-ovo vegetarians, it is recommended to supplement with 10 micrograms of vitamin D preparations per day, which is equivalent to 400 IU.

Summarize:

For those who like to eat vegetarian food or have to eat vegetarian food due to religious beliefs, they must pay attention to balanced nutrition and take dietary supplements when necessary.

References:

[1] Qin Haixia. Effects of vegetarian diet on diabetes and its mechanism[J]. Modern Food, 2021(15):96-98

[2] Satija A, Bhupathiraju SN, Spiegelman D, Chiuve SE, Manson JE, Willett W, Rexrode KM, Rimm EB, Hu FB. Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in US Adults. J Am Coll Cardiol. 2017 Jul 25;70(4):411-422. doi: 10.1016/j.jacc.2017.05.047. PMID: 28728684; PMCID: PMC5555375.

[3] Orlich MJ, Singh PN, Sabaté J, Fan J, Sveen L, Bennett H, Knutsen SF, Beeson WL, Jaceldo-Siegl K, Butler TL, Herring RP, Fraser GE. Vegetarian dietary patterns and the risk of colorectal cancers. JAMA Intern Med. 2015 May;175(5):767-76. doi: 10.1001/jamainternmed.2015.59. PMID: 25751512; PMCID: PMC4420687.

[4] Yang Yuexin, Ge Keyou. Chinese Nutrition Science Encyclopedia 2nd Edition (Volume 2)[M]. People's Medical Publishing House, 2019

[5] Tong TYN, Appleby PN, Armstrong MEG, Fensom GK, Knuppel A, Papier K, Perez-Cornago A, Travis RC, Key TJ. Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med. 2020 Nov 23;18(1):353. doi: 10.1186/s12916-020-01815-3. PMID: 33222682; PMCID: PMC7682057.

[6] Desmond MA, Sobiecki JG, Jaworski M, Płudowski P, Antoniewicz J, Shirley MK, Eaton S, Książyk J, Cortina-Borja M, De Stavola B, Fewtrell M, Wells JCK. Growth, body composition, and cardiovascular and nutritional risk of 5- to 10-y-old children consuming vegetarian, vegan, or omnivore diets. Am J Clin Nutr. 2021 Jun 1;113(6):1565-1577. doi: 10.1093/ajcn/nqaa445. PMID: 33740036; PMCID: PMC8176147.

[7] https://www.gov.cn/zhengce/zhengceku/2021-04/02/content_5597443.htm

[8] Wu Shenpeng, Dong Jing, Ma Xu, et al. Analysis of the association between vegetarian diet and anemia in women of childbearing age[C]//Chinese Nutrition Society, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention, Institute of Food and Nutrition Development, Ministry of Agriculture and Rural Affairs, Shanghai Institute of Nutrition and Health, Chinese Academy of Sciences, School of Public Health, Huazhong University of Science and Technology. Proceedings of the 15th National Nutrition Science Conference of the Chinese Nutrition Society. [Publisher unknown], 2022: 261. DOI: 10.26914/c.cnkihy.2022.033816.

[9] https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients

Author: Xue Qingxin, one of the first nutrition instructors of the National Health Commission, and a registered nutritionist in China

Review｜Chen Ran, Associate Research Librarian (Science Communication) / Senior Engineer, COFCO Nutrition and Health Research Institute

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