If you eat a well-balanced vegetarian diet, you can have a healthy diet. Depending on what type of vegetarian diet you eat, you can increase your level of dietary health. There are a few different types of vegetarian diets. Those regarded as the healthiest diets exclude the most animal products and use plant-based foods to provide all of the necessary proteins and nutrients.
Vegan Diet
The vegan diet is different from the lacto-ovo vegetarian diet, because it does not include eggs, dairy and anything derived from a living creature. Without any sources of meat in your diet, you naturally increase the alkalinity of the pH level in your body, which is an important factor in maintaining a strong immune system, according to the book "Total Wellness." The Vegetarian Resource Group states that vegans tend to have reduced risk for iron deficiency or anemia compared with vegetarians, because they don't eat dairy, which can inhibit iron absorption.
Raw Food Diet
Raw food diets are similar to the vegan diet, except that they do not include cooked foods. Because the food is eaten uncooked, it contains the highest amount of nutrients. Cooking above 118 degrees F cooks away some nutrients; therefore, raw foodists primarily lightly cook, dehydrate or eat raw foods. Since a raw food diet retains most of its nutrients, it is considered one of the healthiest diets, and can contribute to a lower cancer risk. According to Ohio State University, eating raw fruits and vegetables increases your vitamin and antioxidants, which boost your immune system and prevent cancer. Meals in this diet can be described as a combination of raw fruits, vegetables, legumes, sprouts, seeds and nuts. With raw foods, you can make hearty fruit and vegetable smoothies and protein-rich salads. Or, try making a raw sandwich. To make raw bread, blend and season sprouted seeds and spread thinly onto parchment paper. Dehydrate them in a dehydrator. Mash and season sprouted beans and nuts for a protein filling and add fresh vegetables.
Superfoods for Vegetarian Diets
Nutrition expert David Wolfe recommends vegetarians eat "Superfoods" for increased antioxidants and maximum health: broccoli, berries, beans, walnuts, green tea, spinach, whole grains and oats, soy, citrus, tomatoes, pumpkin and yogurt. Seeds such as chia, hemp and flax seeds are excellent sources of complete proteins, omega-3 oils and lignans, which prevent cancer. Add these to your vegetarian diet to make it nutrient-balanced and extra healthy.
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