A vegetarian diet is one that excludes animal products. The term "vegetarian" extends to numerous diet protocols. Lacto-ovo vegetarians exclude meat from their diet while still allowing dairy and eggs. Vegans abstain from eating any animal products whatsoever. VegetarianTimes.com estimates that more than 7 million Americans follow a vegetarian diet. While the Mayo Clinic indicates vegetarians generally enjoy lower risks of cardiovascular disease, there are certain risks that vegetarians should be aware of.
Protein Deficiency
Without careful attention to food sources, vegetarian diets tend to be lower in protein than a diet that includes animal products. Proteins from animal sources are complete, meaning they supply all of the essential amino acids necessary for survival. The majority of vegetarian protein sources do not contain all of the essential amino acids, and they must be combined to provide complete nutrition. Natural peanut butter over whole wheat bread is one such combination. Protein deficiencies can lead to edema, muscle weakness and severe skin irritations.
Birth Defects
The Daily Telegraph reports that scientists may have found a link between vegan diets and birth defects. Vegans are often deficient in vitamin B12, which is found in meat, eggs and milk. According to scientists, A B12 deficiency during pregnancy raises the fetus's likelihood of developing spina bifida and anencephaly. Pregnant women who choose a vegan diet can reduce the risk of these birth defects by taking a vitamin B12 supplement.
Iron Deficiency
Iron is needed by your body to produce red blood cells. Consuming enough iron is extremely important for vegetarians. Not only is it more difficult for vegetarians to consume their daily iron requirement, but the iron they do consume is not as easily assimilated as iron from animal sources. The Mayo Clinic recommends vegetarians eat twice as much iron as meat-eaters to be sure they're meeting their requirement. If left undiagnosed, chronically low levels of iron can lead to anemia. Beans and dark, leafy greens are high in iron. An Iron supplement can be helpful as well.
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