More and more teenagers are choosing not to eat meat, poultry or fish. They are becoming vegetarians. A vegetarian diet can be enjoyed by people of all ages. But that’s not the case with non vegetarian food as you grow old you need to cut down on your intake of non vegetarian food.

There are many types of vegetarian diets. The two most common are lacto-ovo, which includes eggs and milk products, but not meat, and vegan which doesn’t include any form of animal products.

A healthy, varied vegetarian diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes. Being a teen vegetarian will make you healthy and rewarding.

The years between 13 and 19 are times of especially rapid growth and change. The teenagers should take utmost care and have healthy food and avoid junk

Health benefits for vegetarians:

• Decreased risk of heart disease as you grow older
• Decreased risk of cancer
• Lower chance of adult onset diabetes
• Lower likelihood of being overweight
• Decreased chances of high blood pressure

Important nutrients for vegetarian teenagers

• Calcium: Calcium is used to build bones, especially during adolescence, when bone density is determined. It is important to include three or more good sources of calcium in your diet.
• Protein: It’s needed to build and repair all body tissues, including muscles, bones and skin. Vegetarians get protein from four main sources: dairy and eggs; beans, peas, lentils and soy meats; nuts and seeds; grains and cereals.
• Iron: To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal. Citrus fruits and juices, tomatoes and broccoli are all good sources of vitamin C.
• Vitamin B-12: This vitamin is found in soy milk, orange juice and cereal. it is an important nutrient for the vegetarians.
• Zinc: Zinc can be found in whole grain foods, sunflower seeds, nuts and legumes, which are high in healthy monounsaturated fats.
• Omega3fats: These special fats will protect you from heart disease and possibly aid in weight control. Sources of such fats are walnuts, ground flaxseed, canola and flaxseed oils.

Eating vegetarian food doesn’t automatically mean healthy eating. Remember there are just as many vegetarian junk foods as there are for meat-eaters: potato chips, French fries, cookies, ice cream, and more. It’s important to identify the priority foods and maintain a healthy diet.

Vitamins work together with enzymes and release energy from digested food and regulate the billions of chemical activities that occur in the body every minute of every day. A balanced diet that includes a wide variety of the main food groups generally provides all the vitamins that your body needs.

But unfortunately today’s food with its contaminations and all is not enough and does not provide adequate amounts of vitamins needed for the proper growth and protection of our mind and body. The only alternate is to take vitamin pills. But this does not mean you go on a vitamin binge as excessive amounts can cause poisoning.

Here is a small guide about the types of vitamin and their uses.

Vitamin A:
Vitamin A helps keep teeth, tissue, membranes, and skin healthy. A is extremely important for eye sight, especially in poor lighting. Studies have indicated that it may be very important for breast-feeding mothers as well.
Because it is found in many foods high in saturated fats and cholesterol, people often unknowingly avoid vitamin A as well. Subsequently, a deficiency may result.
A lack in vitamin A may cause:
rough, dry, or pimply skin
digestive problems
lowered resistance to infections
problems with becoming pregnant
poor growth
improper tooth formation
night blindness
eye disease

Vitamin B:
There are eight separate vitamins in the B family: thiamin (vitamin B1), riboflavin (vitamin B2), niacin, vitamin B6, folate, vitamin B12, biotin, and pantothenic. B vitamins increase energy levels, regulate metabolism, and help create new red blood cells.
A vitamin B deficiency may cause:
fatigue
dizziness
convulsions
mouth sores
nausea
nervousness
hair loss
loss of appetite
depression
Dry and scaly skin
cracks at the corners of the mouth
eye disorders
swollen tongue or gums
sleep disturbances
chest pain
irritation
abdominal discomfort
constipation
stomach upset and nausea
poor memory.

Vitamin B12:
Vitamin B12 helps the body make red blood cells, maintain the nervous system, digest and use fats, carbohydrates, and some proteins for energy and form the neurotransmitters in the brain. Anemia is treated with injections of B12. Vegetarians, their children and the elderly are at risk for vitamin B12 deficiency.
A lacking of vitamin B12 may cause:
anemia
fatigue
very sensitive skin
nerve damage such as tingling sensations and numbness
muscle and nerve paralysis