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.

Vitamin C:
Also referred to as ascorbic acid Vitamin C is connected with the health of bones, teeth, hormones, collagen, and blood vessels. It plays an important role in absorbing other important substances, such as iron, calcium, and folacin, and it may help cataracts, cancer, and heart disease. Vitamin C is particularly connected with the strengthening of the immune system and the healing wounds.

Vitamin C deficiency includes:
inflamed gums.
slow wound healing.
stomach disorders.
reduced resistance to colds and infections.
skin problems.

Vitamin D:
Vitamin D can be produced in the body as well as from your diet. The human body can also make vitamin D from direct sunlight, or an ultraviolet light source, hits the skin. Ten to 20 minutes of sun exposure 3 times a week is all thats needed. Vitamin D helps build strong and healthy bones and teeth. A person who does not get enough vitamin D and calcium is at a higher risk for bone mass loss, which is known as osteoporosis.

Vitamin D
Turned into a steroid hormone by the body, vitamin D possesses a crucial connection with gene functioning. It significantly impacts how much calcium the body can absorb, and it is vital for bone density and prevention against osteoporosis. More and more new research finds that D may play an important role in fighting diseases such as colon, breast, and prostate cancers. Due to vitamin D’s importance, it is advisable for everyone to talk with their doctor. A simple blood test can reveal a deficiency.

Vitamin E:
Vitamin E is involved with immune system, DNA, and metabolism maintenance. As an antioxidant, research indicates that it may have a positive effect against cardiovascular disease and cancer. Vitamin E has strong antioxidant properties. The vitamin may protect against heart disease and cancer and improves the way the body uses vitamin A.

Vitamin K:
While involved in protection against osteoporosis, skin wounds, and possibly cancer, Vitamin K significantly helps blood to clot after an injury.Medications, such as antibiotics and blood-thinners, can cause a hindrance. Injuries and illness, such as serious burns, gallbladder problems, and liver disease, may also disturb K levels. While vitamin K shortages are uncommon, particular attention should be given to breast-fed babies and the elderly. Older people are typically known to take more medications, to eat poorly, and to have difficulties forming vitamin K in the intestine.