According to surveys in India there are around 39% vegetarians and almost 9% of the population is vegan. Many people also convert from non vegetarians to vegetarians or vegans. There are many benefits to vegetarian and vegan diet. Some of the reasons are it is good for heart health, reduces the risk of cancer, helps in lowering blood sugar, prevents diabetes risk, builds bone health , helps in lowering asthama symptoms and many more such benefits. For people who are converting from non vegetarian to vegetarian and vegan diet here are some pointers which will help them to live a healthy life by Mohit Bansal Chandigarh -

1. WHAT ARE SOME POINTERS FOR
LIVING A HEALTHY VEGETARIAN OR
VEGAN LIFESTYLE IN INDIA?

2. According to surveys in India, there
are around 39% of vegetarians and
almost 9% of the population is vegan.
Many people also convert from non-
vegetarians to vegetarians or vegans.
There are many benefits to vegetarian
and vegan diet. Some of the reasons
are it is good for heart health,
reduces the risk of cancer, helps in
lowering blood sugar, prevents
diabetes risk, builds bone health,
helps in lowering asthma symptoms
and many more such benefits. For
people who are converting from non
vegetarian to vegetarian and vegan
diet here are some pointers which will
help them to live a healthy life by
Mohit Bansal Chandigarh –

3. Vegetarianism the best detox
Being vegetarian is a healthy approach to detox
the body because a vegetarian diet tends to be
higher in fibre, vitamins, minerals, and
antioxidants, all of which aid in systemic
cleansing. There is a significant amount of
hazardous chemical residue in meat and seafood.
Carnivorous animals’ bodies have been shown to
have ten times as much hydrochloric acid as
herbivorous ones, although the human body
shouldn’t have that much of the acid. This proves
that the human body is designed primarily for a
vegetarian diet. Therefore, vegetarian food is
easier for our systems to digest.

4. Best for digestion – Vegetarian food
The main distinction between vegetarianism and a
non-vegetarianism diet is that the former includes
dietary fibres, whereas the latter does not.
Because people who eat a diet high in dietary
fibre have a lower incidence of diseases like
coronary heart disease, intestinal tract cancer,
piles, overweight, diabetes, bowel problems,
hiatus hernia, diverticulitis, irritable bowel
syndrome, dental caries, gallstones, this
substance is very beneficial to human health.
Cereals and grains, legumes, fruits with seeds, and
citrus fruits are foods high in this dietary fibre.

5. Vegetarianism leads to good
heart health
Vegetarian diets high in healthy
grains, legumes, vegetables, nuts,
and fruits, as well as a regular
exercise regimen, are consistently
linked to lower blood cholesterol
levels, lower blood pressure, less
obesity, fewer incidences of
diabetes, and ultimately lower rates
of heart disease.

6. Lowers the risk of cancer
Roughage or fibre intake is ensured by
eating enough green leafy vegetables and
fruits in your diet. This has been
demonstrated to be effective against a
variety of cancers, particularly rectum and
colon tumours. It has been demonstrated
that a non-vegetarian diet, particularly one
high in red meat and animal fats, can cause
cancer. Carcinogens are substances or
factors that contribute significantly to the
development of cancer.

7. Long life with vegetarianism
Vegetarians have a better
chance of living longer since a
vegetarian diet is linked to
lower blood cholesterol levels,
lower blood pressure, less
obesity, less heart disease,
fewer stroke, less diabetes,
and less cancer.

8. Vegetables will lead the way in vegan
diet
On a plant-based diet or as called vegan
diet, people frequently focus on what they
can’t eat rather than what they can. But the
main course does not always have to be
meat. The benefits of veggie-packed meals
are numerous: they are low in calories,
contain nutrients like potassium and
vitamins A and K, and can increase feelings
of fullness due to their high fibre content.

9. Vegan helps you in eating whole
grains
A vegan diet can gain iron and B
vitamins by switching from refined
grains like white pasta and bread to
whole grains like brown rice and
quinoa (nutrients that are stripped out
when the grains are refined).
Additionally, the additional fibre
included in whole grains can keep you
feeling full and might even aid in
weight loss.

10. Proteins
If you’re vegan, this may seem obvious, but eating
more plant-based proteins is something that
everyone can do to improve their health. Meat and
cheese are two examples of animal sources of
protein that are frequently heavy in harmful
saturated fat. (Plus, avoiding animal sources of
food has many positive environmental benefits.)
There are several vegan protein options, such as
tofu, tempeh, edamame (soybeans), lentils,
chickpeas, and beans. Protein can also be found in
seeds like sunflower and pumpkin seeds and nuts
like almonds and walnuts.

11. Other ways to get omega 3
There are some nutrients that are difficult to
obtain even when you eat a range of healthful
vegan foods. Omega-3 fatty acids, including DHA
and EPA, are critical for heart health, eye and
brain development, and skin health. The body can
synthesise modest amounts of omega-3 fatty
acids from ALA, a different kind of omega-3 that is
present in plants including flaxseed, walnuts,
canola oil, and soy. Omega-3 fatty acids are
mostly found in fatty fish like salmon. DHA is now
added to many meals, including soymilks and
breakfast bars. DHA/EPA supplements derived
from algae are also offered.

12. Vitamins for vegans
Vitamin D can also be found in some fortified non-
dairy milks like soy or almond milk as well as orange
juice. The majority of people obtain their vitamin D
from canned fish like salmon and sardines as well as
fortified dairy products like milk and yoghurt.
Additionally useful sources are some mushrooms that
have been treated to UV radiation. Our skin can
produce D in the summer when the sun is stronger.
Although some experts believe that the daily value
(DV) for vitamin D should be closer to 1,500 IU, the
current DV is 600 IU. To reach those quantities, many
individuals—including vegans—might need to take a
supplement.