Special Considerations For Vegetarian Women

Special Considerations for Vegetarian Women

If you are considering becoming a vegetarian, consider all of the effects that the diet change could have on your overall health. Any major change in diet or exercise should be discussed with your physician first. If you are already a vegetarian and are unhappy with your overall health and physical capabilities, you should also speak with your physician. Women have special needs when it comes to nutrition. Following are a few things for women to keep in mind while they are on a vegetarian diet.

Women’s Special Needs
Women and men are different physically. They have different nutritional needs and different nutritional elements to focus on. Women need extra calcium, for example. As they age, women are far more likely to develop osteoporosis than men. That means an increased porosity and decreased density in the bones. Sufficient calcium is essential to prevent the onset of osteoporosis and to slow its progression if it has already started. Folic acid is very important for younger women who may bear children. Folic acid is a B vitamin that aids in the normal development and growth of new tissue. Iron is a third mineral that is essential to a woman’s health. Because of the menstrual cycle, women are often at risk for becoming anemic. The increased blood loss causes all kinds of other side effects, but iron can help maintain healthy red blood cells. Both calcium and iron can make a menstrual cycle more comfortable to experience.

The Vegetarian Diet and Women
Folic acid is not difficult to get in a vegetarian diet. Leafy green vegetables are a great source of this vitamin. Most vegetarians do not have a problem eating enough greens as they make up a good deal of their diet anyway. Calcium and iron can be more difficult to consume enough of in a vegetarian diet. Many vegetarian diets deemphasize most animal products. To increase your calcium intake, eat yogurt, drink plenty of milk and eat spinach. That’s right, leafy greens can help you here too. Iron is not found with other proteins even though it is found in meats. You can get some iron from eggs and dried fruits. Cooking in a cast iron skillet is certainly one way to consume more iron. Fortified cereals will also be a good source of iron. If you don’t think you are getting enough of any of the vitamins and minerals listed above, consider taking a supplement. Folic acid, calcium and iron are all available in the form of pills.

If you are a woman on a vegetarian diet, you should consider your nutritional needs in light of that diet. You are probably already aware of basic nutrition and the need for foods from all of the major food groups. You may not have been aware of your special needs as a woman. While you make up your menus, make sure you leave room for plenty of folic acid, calcium and iron. If you do decide to take a multivitamin or supplements of any of the listed vitamins and minerals, you will still need to regularly include them in your diet.

News About Vegetarianism Vegetarianism revision sheet 2 Sep 2010 at 2:01am Explaining what vegetarians eat, the different types of vegetarians and the main reasons for going vegetarian. Vegetarianism facts 2 Sep 2010 at 1:01am Explaining what vegetarians eat, the reasons for becoming vegetarian and the different types of vegetarian. Blanche marks 105th birthday 2 Sep 2010 at 2:07am THOSE who argue that humans need meat in their diets should listen to 105-year-old Blanche Mannix, whose life-long vegetarianism certainly hasn't done her any harm. (02/09/2010) Human Meat Just Another Meal for Early Europeans? 31 Aug 2010 at 12:21pm For early Europeans, cannibalism was just another way to eat?and the meals may have given new meaning to "brain food," a study says. Cannibalism - Food - Vegetarianism - Lifestyle Choices - Philanthropy Vegetarian society presents lecture on Summerfest 2 Sep 2010 at 8:57am ST. GEORGE ? The Vegetarian Society of Utah presents the ?North American Vegetarian Society?s Summerfest Review? by Elaine French and Jerry Smith at 6 p.m. Sept. 21 at the St. George Community Center, 245 N. 200 West, St. George. Vegetarian Footnote 31 Aug 2010 at 9:16am To be clear, "I'm going vegetarian" or "I can't see the justice in eating meat," does not translate into "You should go vegetarian" Vegetarianism - Lifestyle Choices - Meat - Food - Fish Kent Hayden, M.Div.: Connecting with the Sacred Through Fasting: Could It Sol... 31 Aug 2010 at 7:31pm Fasting is a non-rational abstinence. It is not the abstinence of the lactose intolerant, who forgoes milk because it will make her ill; it is the abstinence of the Hindu, who forgoes milk because it will damage his soul. A conversation with Aussie singer-songwriter Xavier Rudd [Music] 31 Aug 2010 at 7:00pm read more Veggie-Centric Recipes: Chefs Do More with Less Meat 29 Aug 2010 at 3:13pm Examples of how seven big-name chefs are shrinking their customers' carnivore quota Greens' lemon cake a year-round star 29 Aug 2010 at 3:16am Few restaurants in the Bay Area, or the United States for that matter, have had as much impact as Greens. More than 30 years ago, this restaurant in Fort Mason took vegetarian fare mainstream. It was opened by the San Francisco Zen Center, which wasn't... United States - San Francisco Bay Area - Fort Mason - San Francisco Zen Center - Vegetarianism

 

Vegetarianism Books & Resources

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