A vegetarian refers to a person who gets his basic nutrition from vegetables, fruits, grains, nuts and seeds, and does not eat meat, fish or poultry. Subsets of vegetarianism include vegans, those who also avoid products from animals such as dairy, eggs and maybe honey. Variations in the diet might include dairy but not eggs or egg but not dairy. The general principle behind vegetarianism, however, is that the diet omits animal foods. This has both advantages and disadvantages for health.
Advantages
Numerous studies have evidenced that vegetarians have lower LDL cholesterol than their meat-eating counterparts -- red meat provides most of the cholesterol in the American diet -- and lower cholesterol equates to less heart disease. Vegetarian consume lots of fiber from whole grains, fruits and vegetables. Another result of refraining from eating meat is less caloric and fat intake, which explains why most vegetarians appear slender. They generally have a lower BMI, or body mass index, meaning they have a better ratio of lean tissue to fat stores. According to the "American Journal of Clinical Nutrition," studies indicate that vegetarians might have a longer lifespan than those who eat meat.
Vitamin Deficiencies
The main concern about vegetarianism surrounds the issue of proper nutrition. Eliminating meat from the diet causes a shortage of certain nutrients. Vitamin B12, found mostly in meat, has an important role in forming red blood cells in the bone marrow and also aids in the production of myelin, the sheath that covers and protects the nerves. A shortage of vitamin D can result from the absence of meat from the diet. Vitamin D comes from dairy products, which vegans don't consume. It supports the health of teeth, bones and hair. The body manufactures its own vitamin D through exposure to the sun, which activates D production.
Mineral Deficiencies
A deficiency in calcium, a strong concern in the vegetarian diet, especially affects vegetarian children whose bodies' demands for the mineral run high because of growing bones. Calcium comes from most dairy products like milk, cheese, and yogurt. Many vegetarians consider themselves lacto-ovo vegetarians, which means they do not eat meat but still consume animal products such as dairy and eggs. Calcium deficiency doesn't pose a problem for this subset. Iron and zinc shortages occur because they come in large part from meats, poultry, chicken and fish.
Compensatory Strategies
For vegetarians, compensation for nutrient shortages poses a challenge, but the diligent and conscious vegetarian finds ways to fortify her diet adequately. To replace or supplement vitamin B12, fortified cereals and soy products substitute. Vitamin D can come from soy products and fortified cereals. An adequate supply of iron and zinc can come from eating whole grains, soy foods, beans, dried fruits, nuts and seeds. Consuming vitamin C-rich foods helps the body absorb iron efficiently. Some sources of calcium include plant products such as cereals, juices, beans, tofu, soy products, dried figs and almonds. A quality multivitamin also can provide supplementation to the vegetarian diet.
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