Vegetarianism only provides health benefits if practiced correctly. According to experts, individuals need to have knowledge when adopting a vegetarian diet.
Consequences of Improper Vegetarianism
Recently, female blogger Zhanna Samsonova, 39, from Russia, passed away on July 21 in Malaysia after undergoing an extreme diet.
It is known that Samsonova had been following a strict vegan diet for over 15 years, initially allowing herself occasional fish and dairy. However, after a few years, her dietary approach became increasingly extreme. Ultimately, she consumed only fruits, raw vegetables, and fruit juices.
For 10 years, she adhered to a raw plant-based diet, eating only fruits, sprouted sunflower seeds, smoothies, and fruit juices. Interspersed with this raw diet, there were times when Samsonova even fasted, abstaining from food and water for several days. Additionally, she had not drunk plain water for over six consecutive years, opting only for fruit and vegetable juices instead.
In a statement to local media in Russia regarding her daughter’s cause of death, Samsonova’s mother suggested that her daughter contracted an infection similar to cholera, with the symptoms worsened due to her extreme diet.
The passing of blogger Zhanna Samsonova highlights the need for a more serious perspective on scientific vegetarianism.
Associate Professor, Doctor Nguyen Xuan Ninh – former Head of the Micronutrient Department at the National Institute of Nutrition, and Director of the VIAM Nutrition Clinic – argues that everyone must have nutritional knowledge, whether they are vegetarian or not. Individuals should be aware of how much energy they are consuming and what nutrients they are putting into their bodies. Eating improperly can lead to unpredictable consequences, experts warn.
In fact, Doctor Ninh has encountered many vegetarians who came for consultations in a state of physical weakness, anemia, or diabetes…
Some patients only consumed vegetables, legumes, and sesame salt. Doctor Ninh noted that with such a nutritionally poor vegetarian diet, it is natural for patients to suffer from weakness, anemia, and other mineral deficiencies.
Eating vegetarian correctly will bring numerous health benefits. (Illustrative image).
Doctor Ninh believes that vegetarianism can aid in weight loss and support disease treatment, but it is essential to calculate the caloric intake: proteins, fats, and sugars should be appropriate for one’s health condition. Many middle-aged and elderly vegetarians often have underlying health issues that require nutritional consultation. Young children should not follow a vegetarian diet as it can impact their development.
Improper long-term vegetarianism can lead to several issues, such as deficiencies in certain vitamins and minerals, especially iron, zinc, and calcium, resulting in anemia, bone pain, osteoporosis, and diabetes.
Proper Vegetarianism Offers Many Health Benefits
According to nutrition experts, proper vegetarianism can provide numerous health benefits. Based on scientific reports from leading health and nutrition bodies in the United States and internationally, the Academy of Nutrition and Dietetics concludes that a healthy, well-balanced vegetarian diet can be very beneficial for health by preventing diseases: reducing obesity risk, lowering cholesterol, managing blood pressure, improving digestion, reducing diabetes risk, and enhancing cardiovascular health…
Doctor Huỳnh Tấn Vũ, from the University of Medicine and Pharmacy in Ho Chi Minh City (Campus 3), states that when practicing vegetarianism, one should consume a diverse range of foods in their daily diet. Vegetarians still need to eat sufficient food groups (carbohydrates, proteins, fats, vitamins, and minerals).
- Plant-based protein sources like beans, lentils, and mushrooms; dairy products (milk, butter, cheese, yogurt…)
- Fats from oils and nuts.
- Carbohydrates/sugars like rice, corn, and potatoes.
- Varieties of vegetables, fruits, and flowers…
Experts recommend that vegetarians should undergo regular health check-ups, ideally with the guidance of a nutritionist.
