Whether you choose to be vegetarian for health or ethical reasons, it's essential to be aware of the potential dangers of cutting meat from your diet. Replicating meat's nutritional content can be a little challenging for beginners.
Significance
A well-formulated vegetarian diet can be beneficial for your health. However, if you neglect to include certain life-sustaining vitamins and minerals in your diet, you run a high risk of becoming undernourished, a state that can render you vulnerable to a multitude of health problems. According to nutrition specialist Holly Alley, vegetarians are particularly prone to suffering from iron deficiency, which can lead to anemia.
The Facts
Because meat is high in protein and iron that is easily absorbed by the body, the main problem inherent in being vegetarian is obtaining the necessary quantity of these nutrients from alternative sources that are not always as easily absorbed by the body. In addition to these nutrients, omega-3 fatty acids---essential for cardiovascular, joint and brain health---are often amiss in vegetarian diets because they are found mainly in fish.
Types
Although being vegetarian generally entails the elimination of meat, there are varying degrees of vegetarianism that make it more or less difficult to acquire the necessary nutrients in order to be healthy. Lacto-ovo vegetarians eat plant based foods, as well as eggs and dairy products, and, given this supply of casein and egg protein, are relatively clear of the problems that beset strict vegetarians who avoid those foods. Ovo vegetarians consume only plant-based foods and eggs, while lacto vegetarians eat plant-based foods and dairy. Vegans, by contrast, abstain from all animal-based foods, including dairy and eggs, and therefore have the greatest difficulty maintaining a balanced diet.
Solution
According to the "California Food Guide" by Doctors Georgia Hodgkin and Ella Haddad, good sources of omega-3 fatty acids are flaxseed oil, canola oil, soy oil and walnut oil, as well as green leafy plants. Nuts and soy make for a particularly excellent source of protein. According to the Food and Nutrition Board, a daily intake of 0.80 g of protein per kg of body mass is recommende. Whole grains and green leafy vegetables on the other hand, can provide sufficient iron, while increasing vitamin C intake will assist with its absorption. You may want to take additional B-12, vitamin D, zinc and calcium supplements as these are also commonly absent or under represented in vegetarian diets.
Considerations
Although being vegetarian may pose health risks if you neglect to include these nutrients in your diet, it may very well be a healthier way of life if employed properly. "Numerous studies show important and quantifiable benefits of the different components of vegetarian diets", says Dr. J. Sabaté of the Department of Nutrition, Loma Linda University, "namely the reduction of risk for many chronic diseases and the increase in longevity."
References
- "College of Family and Consumer Sciences"; Vegetarianism; Holly Alley, MS, RD, LD; January1995
- "Department of Health Care Services"; California Food Guide Vegetarian Diets; Georgia Hodgkin, Ed.D., R.D., F.A.D.A.; Ella Haddad, Dr.P.H., R.D; June 2006
- "The National Academies Press"; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients); Food and Nutrition Board (2005)
- "National Center for Biotechnology Information"; The Contribution of Vegetarian Diets to Human Health; J. Sabaté; 2003
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