According to the Mayo Clinic, a well-planned vegetarian diet is a healthy way to meet your nutritional needs. Some vegetarian diets eliminate meat, fish and poultry, but still include dairy. Other diets eliminate all animal products. But there is more to going vegetarian than just eliminating animal products. The body needs a variety of nutrients to survive. While a vegetarian diet is generally healthy, there are risks of nutritional deficiencies from eliminating whole food groups. If you are planning to pursue a vegetarian diet, you need to get the nutrients you would normally get from meat with other sources.
Protein Deficiency
The body uses protein to build and maintain muscle and form red blood cells. Protein also plays an important role in maintaining the skin, bones and organs. Protein deficiency can cause fatigue, brittle hair and nails, and poor wound healing. All plants contain some amounts of protein, but, unlike meat, most plants do not provide complete, high-quality protein. Protein is made up of several different amino acid chains. Meat and dairy products have complete amino acid chains. Most plants have incomplete amino acid chains---the only exception is soy. Vegetarians who remove dairy and eggs from their diets should combine grains with legumes, such as beans and rice, to make a complete protein.
Mineral Deficiency
Meat and dairy products are rich in calcium, iron and zinc. Calcium helps maintain strong teeth and bones. Iron forms hemoglobin, the component that carries oxygen in red blood cells. Zinc plays a role in cell division and is an essential element in enzymes. A diet deficient in these minerals can result in osteoporosis and anemia. Vegetarians who eliminate eggs and dairy can find calcium and iron in dark leafy vegetables and fortified foods. However, these minerals are not as easily absorbed as they are from animal sources. Combine them with an acid, like citrus, to increase absorption. Zinc is available in whole grains, nuts and soy products.
Vitamin Deficiency
Vitamin B-12 is found almost exclusively in animal products. The body uses vitamin B-12 to produce red blood cells, and a deficiency can cause anemia. Vegetarians who eliminate eggs and dairy from their diets can find this vitamin in fortified grain products and supplements.
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