The Benefits of Vegetarian Diets

The basic distinction of a vegetarian diet is that it does not contain any meat products. Further distinctions include lacto-vegetarians, who consume dairy products, ovo-vegetarians, who consume eggs, lacto-ovo vegetarians, who consume eggs and dairy, and vegans, who consume no animal products either alone or as additives. These eating styles are generally lower in saturated fat and cholesterol, higher in fiber, and provide more magnesium, potassium, vitamins C and E, and folate than a diet that includes meat.
According to the American Dietetic Association, a well-balanced vegetarian diet can be followed at any age. Vegetarian children learn and maintain healthy eating patterns that create leaner adults with lower cholesterol levels. As adolescents, they consume up to twice as much fiber and more iron, folate, and vitamins A and C than their meat-eating peers. This is achieved through the consumption of more fruits and vegetables and less fast food, sugary or salty products. Vegetarian adults experience health benefits in the form of improved overall functioning and decreased disease risk. A meat-free diet also creates a positive impact on environmental and animal rights issues.

General Health Benefits

Vegetarians consuming well-balanced diets tend to consume higher-than-average quantities of fibrous fruits, vegetables, legumes and whole grains. These nutritionally dense but low-calorie foods can produce weight loss and a lower body mass index over time. Other benefits from these foods include reduced total cholesterol and low-density lipoprotein (LDL) levels, improved blood sugar regulation, reduced bloot clot formation, and improved vasodilation (expansion of blood vessels to increase blood flow). Potassium and magnesium can reduce bone loss, and soy isoflavones may reduce bone loss while stimulating formation of new bone.

Reduced Disease Risk

The therapeutic value of a vegetarian diet is evident through its inclusion to the treatment plans of individuals with kidney problems and cardiovascular disease. Healthy individuals following a vegetarian diet benefit from approximately 25 percent lower risk of ischemic and coronary heart disease. The risk of other chronic diseases and complications is reduced, including hypertension, cerebrovascular disease, insulin resistance and type 2 diabetes. The benefit that draws the most attention is a reduced overall cancer risk, not just for smoking-related cancers. More specifically, fruit and vegetables are associated with reduced risk of lung, mouth, esophagus and stomach cancers, while legumes may protect against stomach and prostate cancer.

Environmental Benefits

Livestock production creates greenhouse gas emissions, particularly from nitrous oxide and methane, which are 300 times and 23 times for environmentally damaging than carbon dioxide, respectively. The digestive process and manure produced by cows and sheep creates 37 percent of total methane emissions and 65 percent of human-generated nitrous oxide. All types of farmed animals contribute 64 percent of generated ammonia, which increases acid rain.

Raising livestock requires more water usage, at least 8 percent of human water usage worldwide, than growing comparable amounts of food crops for human consumption. Water pollution also occurs due to waste and chemicals in the form of fertilizers and pesticides that enter the water supply. One-third of farmable land is used in food production for livestock, while a total of 70 percent of agricultural land is devoted to livestock production.