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 Animal Suicide? O'Barry of Oscar Winner ?Cove' Says Yes (Time Magazine) 19 Mar 2010 at 9:38am A new study in the British journal 'Endeavour' examines history's recorded accounts of animals killing themselves Do Animals Commit Suicide? A Scientific Debate (Time.com via Yahoo! News) 19 Mar 2010 at 5:40am A new study in the British journal Endeavor examines history's recorded accounts of animals killing themselves Legislators side with angry farmers (Detroit Free Press) 19 Mar 2010 at 12:20am A resolution asks Gov. Jennifer Granholm to rescind her no-meat proclamation. The right way to be a vegetarian (Orleans Star / Weekly Journal) 19 Mar 2010 at 6:41am There's more to being a vegetarian than just cutting meat out of one's diet and loading up on heart-healthy vegetables. In fact, doing just that can be a recipe for vitamin deficiencies and poor health, according to local registered nutritional consultant and author Kathy Smart... Candidates back Kansas agriculture (Salina Journal) 19 Mar 2010 at 3:24am ELLSWORTH -- "I think Rob's right," said one. "As Tracy said ..." added another. Taking a closer look at what we eat (The Rebel Yell) 19 Mar 2010 at 12:07am Local activist groups partner to rally for animal rights Kittens and chicks are equally cute, but why domesticate one and consume the other? This is the thought provoking message in a billboard promoted by the local association Vegas Veg in partnership with Mercy For Animals. Vegas Veg is a local organization consisting of individuals interested in promoting plant-based [...] Recent restaurant reviews (Contra Costa Times) 19 Mar 2010 at 12:09am The following are shortened versions of recent full-length restaurant reviews. The date the original review ran and its overall rating is in parentheses. Oswal takes delivery of first China-made ship (People's Daily) 18 Mar 2010 at 8:00pm Australia-based Indian industrialist Pankaj Oswal has announced that Maruti Shipping, a part of his Oswal Group Global, will spend $320 million by 2012 for nine ships built at Yangzhou Guoyu Shipyards in Jiangsu province. The first of the fleet of 57,000-ton dry bulk carriers built in Yangzhou will be delivered today and is already chartered by the Thoreson Group in Thailand. Other Maruti ships ... Votes for dogs appeals, but giving animals rights is moral chaos (Guardian Un... 18 Mar 2010 at 2:05pm Should animals get the vote? If they are said to have rights, surely they should have representation; and if representation, then the vote. In Switzerland, they have lawyers and fight cases. Their lobbyists cite chapter, verse and precedent for their moral status.

 

Vegetarianism Books & Resources

Skinny Bitch Skinny Bitch (Paperback)
By Rory Freedman

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672 used and new from $0.48
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Veganomicon: The Ultimate Vegan Cookbook Veganomicon: The Ultimate Vegan Cookbook (Hardcover)
By Isa Chandra Moskowitz

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72 used and new from $14.87
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Delicious, Healthy And Easy - Tom's Vegetarian Cookbook: Easy Yummy And Nutri... Delicious, Healthy And Easy - Tom's Vegetarian Cookbook: Easy Yummy And Nutritional Vegan Recipes (Paperback)
By Tom Allinson

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10 used and new from $9.98
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