Nutrition and Diet Tips

Christmas dinner and protagonists are often roast meat and fish and shellfish. Vegetables are relegated to the background and is very rare to see them served in main dishes because there are many who believe that no ‘engalan’ both the table. However, the current kitchen, which has revolutionized the recipes, dishes with vegetables gives us just as colorful, if not more, than the traditional lamb, turkey, sea bream and shrimp.

Here, in which the characters are vegetables. Although ideas perfect for all types of people, for people who follow a diet ovolacteovegetariana, will be particularly useful, because these days you can see difficult to devise a menu that pleases everyone and take the food charges. Even changing eggs, milk or cream in some recipes for vegan products that perform the same function and can be found in the market, we can create a truly luxurious vegetarian menu.
Starters (more…)

You do not become vegetarian by chance! Among the reasons, there is obviously the desire to stay healthy. If fruits and vegetables are an interesting alternative, it must still make sure to compose a balanced meal! Discover the hidden virtues of the system and some green tips to avoid pitfalls.

You have opted for a vegetarian diet or you hesitate to put you in green? Why not, provided you follow some rules.
Vegetarianism to good health? (more…)

There are several characteristics of a vegetarian diet could potentially have adverse effects against bone health, and others working for it. What is the evolution or the evidence in clinical reality?

Who has more fractures?

European data from the EPIC study has enabled researchers to compare the risk of fracture with vegetarian diet.
There were no significant differences in fracture risk between vegetarians and consumers of meat and fish. However, vegans (strict vegetarians) had a 15% higher risk who consume meat. This difference was not seen in vegetarians who consumed at least 525 mg/day of calcium.

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Calcium

It is recognized that vegetarians may have a higher overall intake of calcium, but the percentage of the total consumed absorbed is estimated below. This mineral is important for health, education, growth and maintenance of bones. Several studies have found a direct association between dietary calcium intake, bone density and fracture risk reduction. However, the largest meta-analysis of 33 studies on the subject, shows that the contribution of dietary calcium on bone density is modest.

The authors suggest that differences in the intake of this mineral or animal consumption sources (milk and dairy products, sardines) or plant (nuts, seeds, legumes) have no significant effect on the observed variation in bone density. If we look at these data, it is unlikely that the reduced strength of vegetarians in this analysis due to differences in dietary calcium intake.

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This feeding is associated with lower bone mineral density, but no cause for clinical concern.

The association between vegetarian diets and bone mineral density is controversial. The debate centers on the possibility that this type of food results in a lower bone mass, as some studies, compared to other investigations that have found no statistical significance in this relationship. The issue concerned because BMD is the strongest and most consistent predictor of fractures associated with osteoporosis.

In Western countries, a considerable proportion of the population has adopted a vegetarian diet that includes foods not found in traditional diets as the best for the formation and growth of bones.

The quality and quantity of ingested nutrients (calcium, phosphorus, magnesium, vitamin D, A, K) and the consumption of other dietary elements that promote or hinder the absorption of minerals that nourish the bone, have a significant imprint on health marrow. These factors add up to each individual’s genetic predisposition to develop bone disorders.

The latest review on the possible association between diet and bone mineral density, a controversial issue, is a meta-analysis conducted by the Bone and Mineral Research Program Garvan Institute of Medical Research, picked up this October in the American Journal of Clinical Nutrition.

Differences between vegetarian diets

The density of bone is a complex physiological phenomenon that is influenced by multiple genetic and environmental factors.

One of the criteria of this review was to clarify the different concepts of vegetarian diet, since he could have some interesting differences between the consumption of nutrients that serve the bone depending on the type of food.

A range of studies analyzed bone density from four types of vegetarian diets: semivegetarian, which excludes only the consumption of meat as animal feed, lacto-ovo-vegetarian, which also rules out fish, but includes milk and eggs; lacto-vegetarian, which allows only milk and dairy products such as animal protein source, and the vegan diet, which dispenses with all foods of animal origin.

The analysis took into account nine studies, with a total sample of 869 women and 1880 men. The most relevant results revealed that vegetarians had 4% lower bone mineral density (femoral neck and lumbar spine) than omnivores. This parameter was lower in vegan, with 6% less bone thickness.

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