Fasting is a wonderful occasion for six weeks to unload your body from harmful fats and cholesterol. This will undoubtedly be good for health if strict vegetarian diet be rules varied and balanced diet.
From plant products we can assume enough protein if you eat a variety of legumes, nuts and seeds – beans, lentils, chickpeas, soy products, nuts, almonds, hazelnuts, pumpkin and sunflower seeds and more. Vegetable proteins unlike animal are poor in some essential amino acids that can not be synthesized in the body. The combination of beans and grains / example boiled lentils, nuts / compensate insufficient amount of different amino acids in them.
An important rule is the daily consumption of at least 500 different vegetables and fruits.
In strict vegetarian diets are at risk for insufficient intake of iron and calcium as they are difficult to absorb from plant products because they contain oxalates and phytates. Absorption of iron from plant foods is improved if you consume fruits and vegetables rich in vitamin C. It is recommended that tea and coffee should not be taken immediately after the main meal and between meals because they contain phenolic compounds bind iron Neusvoimite form.
Calcium-rich plant foods include green leafy vegetables, beans, almonds and other nuts, broccoli, okra, sesame and other seeds, dates and other dried fruits. The intake of calcium is significantly increased when a sufficient amount of vitamin D in the body. Much of vitamin D made in the skin under the influence of ultraviolet rays. Exposing the face and hands of the sun for half an hour a day is enough to synthesize the necessary our daily amounts of this vitamin. Avoid excessive consumption of caffeine containing drinks because caffeine increases the excretion of calcium. Reduce salt – it also increases the loss of calcium from the body.
Vitamins greatest risk is vitamin B12, which is contained only in animal products, and vitamin B2, which is considered mainly dairy foods. Vitamin B12 is accumulated as reserves in the liver and if you have a deficit of this vitamin before Lent, stocks in the liver will last for six weeks. Vitamin B2 is found in greater amounts in these plant foods: bread, lentils, wheat germ, mushrooms, soybeans, peas and almonds.
If a person has anemia should refrain from fasting or taking appropriate vitamin and mineral dietary supplements. Children under 5 years old. Should not be subjected to fasting. It also is not recommended for women during pregnancy and lactation.