How To Avoid The Adverse Effects Of Fasting?

Some of you may have decided next month to test your will and purify your body by indulging in Christmas fasting. these special days of the Christian calendar are received differently by most people.

According to nutritionists, adherence to a vegetarian menu has undeniable benefits for the body and they are seen in the results of research, blood pressure, tone. But it also sets traps in which the inexperienced and people with busy daily lives who eat on foot fall.

The main risks are a monotonous diet, a lack of complete proteins, a deficiency of iron, calcium and B vitamins.

The first signal of a problem is the lack of tone. In order not to get there, we must make sure that the body receives all the necessary nutrients during abstinence.

Some experts claim that sometimes the exclusion of meat from the daily menu leads to a lack of important substances for the body. To achieve a balanced diet, you need to eat lots of fruits, vegetables, potatoes, pasta, beans, bread. For Omega-3 fatty acids you can eat soy and products made from it.

If we need to be more specific, there are several nutrients whose lack can seriously harm you, but they can be delayed if you know where. Your diet should include foods rich in calcium, iron, protein, zinc, vitamins D and B12. Such foods are eggs, dried fruits, broccoli, whole grains.

And because your body can't absorb iron from plants, as animals do, you need to get high doses of vitamin C through food. It helps to break down this element and only then you will not suffer from iron deficiency.

The human body best absorbs zinc from meat products. However, there are enough foods on the market enriched with zinc, and you can rely on the classic meat substitutes - nuts, beans and soy, the latter in the form of tofu cheese. Then your daily dose of zinc will not be a problem.

The biggest risk is the lack of vitamin B12 , because it is contained mainly in animal products. Therefore, if you decide to fast, you should at least occasionally take soy milk or cereals. Scientists studying the properties of some species of algae claim that Spirulina and AFA (Afanizomenon flos-aqua) contain a significant amount of vitamin B12.

Both types of algae are a source of easily digestible vitamin B12, but AFA is 7 times richer in vitamin B12 than Spirulina. Experts believe that 1 g of AFA provides the average daily requirement of vitamin B12. Spirulina is the second most concentrated non-animal source of B12 - 2.5 times richer than the same amount of liver. When used together, Spirulina and AFA provide much more than the required amount of vitamin B12.

It is also important to know that the reserves of vitamin B12 in the human liver are sufficient for his needs for 5-6 years. So 40 days of fasting is not so fatal.

Also, do not neglect the intake of vitamin D., which is extremely important for your overall health - it helps in the formation of red blood cells, in the conversion of carbohydrates, fats and proteins from food into energy for the body, and also strengthens your immune system.

90% of the vitamin D needed by the body is formed when the skin reacts to sunlight on it.

However, fasting is especially beneficial for people with high blood pressure, gout, high cholesterol and blood triglycerides.

This is because during Lent we emphasize fresh fruits and vegetables, rich in potassium and low in sodium, and do not consume cholesterol-containing animal products.

That is why every person who has decided to purify himself spiritually and physically must consider the positive and negative consequences of this endeavor. Be especially careful during fasting and you will be healthy and satisfied.