There are plenty of diets in today’s world, weight control diets, Medical diets, belief based diets and more. One diet that I’m particularly interested in is the Lacto-Ovo Vegetarian diet, In Latin, Lacto means milk and Ovo means egg. The most popular kind of vegetarian in North America is Lacto-Ovo Vegetarians. What makes this diet so common is that these are people who don’t consume animal flesh, such as fish, insects, beef, poultry, pork and many more. A lot of times why people become Lacto-Ovo vegetarians is because of money. Meat can be quite expensive than food like beans or rice, so to save money, meat would be eaten less or not eaten at all. In countries such as the U.S meat doesn’t cost too much, though there are of course still other reasons why people would choose this diet. Reasons like parental preferences, beliefs and health problems, there are also people who do it to support animal rights. Yet, they still eat foods containing eggs and dairy.  Although the Lacto-Ovo Vegetarian diet doesn’t allows meat, There are still plenty of other choices, allowing them to obtain a balanced diet, with all the proper energy sources and substances to maintain a good health.The most important nutrients for Lacto-ovo vegetarians are omega-3 fatty acids, protein, iron, zinc, iodine, calcium and vitamins B-12 and D. But this isn’t a big problem for Lacto-Ovo Vegetarians because if they eat enough dairy and eggs they typically will have consumed a good amount of the named nutrients above apart from zinc, iron and omega-3 fatty acids.Omega-3 fatty acid ALA is found in plant-based products like soybeans and canola oil, but these foods are unable to provide omega-3s DHA or EPA. DHA and EPA is mostly in fish and fish oils, so this would be a problem for Lacto-ovo vegetarians as they don’t eat fish. Not consuming enough iron could be a concern for Lacto-ovo vegetarians if there diet isn’t planned well. This kind of iron is usually found in foods containing red meat, oysters or clams. The American Dietetic Association says that iron intake is 1.8 times more important for vegetarians then it is for non vegetarians, People eat more eggs, breads and spaghetti for more iron. Some people also take a multivitamin pill containing iron to prevent getting iron-deficiency anemia, Anemia causes tiredness, this happens because organs are not functioning properly. Lacto-Ovo Vegetarians are more likely to get zinc deficiency because zinc is almost only found in meats, zinc causes weak immunity, diarrhea, thinning hair and acne or rashes. Vegetarians need 50% more zinc than non vegetarians, one solution for Lacto-Ovo Vegetarians to prevent zinc deficiency is by taking multivitamin pills and fortified baby yogurts. Your mental wellbeing can be affected a bit when taking the Lacto-Ovo diet. Protein is most often found in beef and poultry, without protein, lacto-ovo vegetarians will start to crave foods that are high in sugar. Although sugar still provides the body with energy, it runs out very quickly, then energy levels will keep changing from high to low, this makes it hard to sleep. Also, having little protein causes low energy, moodiness and stress. These two problems can harm a lacto-ovo vegetarians mental wellbeing. There are both positive and negative factors in a Lacto-Ovo Vegetarian diet. First I’ll talk about the positive impacts than the negative ones.  It is confirmed that the Lacto-Ovo Vegetarian diet decreases the chance of getting a heart attack, according to the Physician’s Committee for Responsible Medicine, this diet contains less saturated fat and cholesterol then a diet containing meat, this lowers the chance of getting a heart attack. Some adults who suffer from diabetes are taking the Lacto-Ovo vegetarian diet to try to get better. Vegetarian foods like legumes, fruits and vegetables sometimes make you body react better to insulin, this allows you to reduce medication. It is possible for this vegetarian diet to reduce the risk of cancer by a maximum of 40%, vegetarian foods are usually full of antioxidants and phytochemicals which helps fight against cancer. While consuming meat has a higher chance of  prostate and colon cancer, also, diets high in saturated fat may give you more of a chance in getting breast cancer. This is part of the reason why people will choose a low-fat Lacto-Ovo vegetarian diet. However, there  are also some drawbacks of being a Lacto-Ovo Vegetarian. One of the health problems are that they will encounter protein deficiency. Although as said before they can still obtain protein sources from milk and eggs, some Vegetarians may not take enough of them and which will to lead to insufficient protein intake.  Protein is important for the growth and preserving of cells, thus, protein deficiency causes a number of problems, patients suffer from protein deficiency may crave sweet and unhealthy foods which further detrimental to health. Another problem arising from protein deficiency is muscle and joint pain, muscles will also tighten and joints stiffen. Last but not least, protein deficiency will cause insomnia, as I mentioned earlier, without any protein, people will crave sugary foods. Energy from sugar run out quickly, causing ups and downs in energy levels making it  difficult to fall asleep. The last problem from having too little protein is low energy, moodiness and stress. To get some protein into their bodies, Lacto-Ovo vegetarians will keep on eating foods like cheese, which isn’t healthy as it is high in fat. The U.S. Department of Agriculture says that healthier options are lentils, beans as well as rice which are low in fat but still full of protein.Anyone can be a Lacto-Ovo Vegetarian, The top 10 places with the most vegetarians are Australia, Ireland, Brazil, the United Kingdom, Germany, Austria, Italy, Taiwan, Israel and India. 38% of India’s population are lacto-ovo vegetarians, this diet started becoming common during the 6th Century BC, when Buddhism and Jainism was introduced. These two religions both have the concept Ahimsa, which focuses on respecting and anti-cruelty to all forms of life. Their are also other religions that follow the Lacto-Ovo Vegetarian diet. Being a vegetarian is a important part of judaism, it follows the quote from an early chapter of Genesis “I give you every seed-bearing plant that is upon the earth, and every tree that has seed-bearing fruit; they shall be yours for food.” The jewish religion supports vegetarianism to avoid cruelty towards animals, much like the Islamic religion. The reason why Christianity is also a religion that encourages vegetarianism is because out of the many parts of Christianity, the strongest one is within the Seventh-day Adventist Church. The founder of this teaching, Ellen White, is a vegetarian. Lacto-Ovo vegetarianism was always advertised, there was also some scholars that insisted Jesus was a vegetarian, as you can tell, Lacto-Ovo Vegetarianism was very popular. In hinduism, vegetarianism was a big tradition because of the sacred cow so vegetarianism was almost looked upon as a spiritual practice. Vegetarianism was also in Buddhism and the mahayana monk would always strictly follow it.I think the Lacto-Ovo Vegetarian diet is a good choice for people who want to follow a vegetarian diet. I think that some people who follow a really strict vegetarian diet like veganism will find it hard to follow it long term because they might get tired of being limited to so many foods, there are also many perks to this diet like anti animal cruelty and decreased health risk. Although I think it is a good diet, lots of people wouldn’t want to follow it because they don’t want give up meat. Nevertheless, I would still definitely recommend the Lacto-Ovo Vegetarian diet.


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