Eating healthy is an integral part of living healthy. Food provides the fuel that keeps our bodies running strong, so we must be mindful of what we eat. Individuals may choose a “no-meat” diet for health reasons, or religious or moral beliefs. In addition to meeting the Food and Drug Administration-suggested dietary guidelines, a diet rich in protein, vitamin B12 and essential fatty acids (EFAs) will provide appropriate nutritional balance in the absence of meat.
Protein
Protein is an important nutritional benefit of eating meat. A meatless diet needs to be protein rich in order to compensate for this. Proteins are composed of amino acid chains. Amino acids assist us in building and repairing tissues such as muscle. Protein also provides long-lasting energy. The human body requires 20 amino acids in order to function properly. Eleven of those amino acids (non-essential) are manufactured within our bodies, but we must consume protein in order to obtain the nine remaining essential amino acids. High-protein meat alternatives include eggs, nuts, seeds, peas and beans.
Vitamin B12
Vitamin B12 is important in maintaining the nervous system and also in manufacturing red blood cells. A B12 deficiency can result in symptoms including excessive tiredness and a low resistance to infections. Although the vitamin is found in many plant products such as green leafy vegetables, humans may not be able to synthesize the B12 obtained from them. Some non-meat alternatives for obtaining B12 are eggs and dairy products. Other sources of B12 are vegetarian food products which are B12-fortified.
Essential Fatty Acids
Essential Fatty Acids (EFAs), also known as the “good fats,” also must be obtained via consumption. The human body cannot synthesize them, so we must include them in our diets. EFAs are composed of omega-3 and omega-6 fatty acids. Both are derivative of linoleic acid. EFAs help the body to fight infection, repair cellular membranes and support immune, reproductive and cardiovascular health.
Some food products that contain omega-3 include flaxseed oil, canola oil, sunflower oil, avocados, brazil nuts, walnuts, salmon and albacore tuna. Some foods in which omega-6 is found are flaxseed oil, eggs, acai berries, whole grains and safflower oil.
From Diet Plan, post What Is a Healthy No Meat Diet?
