Is A Vegetarian Diet Really Healthy?

Vegetarians don't eat meat, poultry or fish. Vegans eat vegetable products only and avoid dairy products and eggs in addition to meat. Fortified whole grains, fruits and vegetables provide a variety of nutrients in the vegetarian diet. A knowledge of nutrition can help you to eat the right foods to stay healthy as a vegetarian.

Vegetarian Health

Vegetarians are as healthy as most other people who eat a meat-based diet, concluded researchers T. J. Key, P.N. Appleby and M.S. Rosell of the Cancer Research Center at the University of Oxford in Great Britain. Key and associates looked at the diets and overall health of vegetarians compared to non-vegetarians in the West and reported their findings in the February 2006 issue of The Proceedings of the Nutrition Society. The vegetarians they studied tended to have lower cholesterol and a lower body mass index than non-vegetarians but had no appreciable difference in mortality rates or incidence of cancer. Vegetarians consumed diets lower in fat, protein, vitamin B-12 and calcium and higher in folate, vitamin C, vitamin A, vitamin E and fiber.

Protein

Non-vegetarians get most of their protein from eating meat, poultry and fish. You need protein to build cells in every part of your body. Animal products contain complete protein, that is, protein with all the amino acids you need. Vegetable protein is incomplete, missing or low in one or more amino acids. To get the protein they need, vegetarians can combine foods with different proteins to make a complete protein. For instance, if you eat peanut butter on whole wheat bread, the protein in the wheat and the protein in the peanuts makes a complete protein. Beans and rice, beans and corn tortillas or a pilaf made with almonds and rice are other examples of complete proteins. Dairy products such as milk and cheese also contain proteins, as do eggs, so vegetarians who are not vegans can add these options for protein. Adult women need about 46 grams of protein a day, and men need 56 grams.

Essential Fatty Acids

Essential fatty acids play an important role in brain function, regulating cholesterol, eye and joint health. You can get essential fatty acids in fish, game and some red meat, but they're also plentiful in walnuts and flax seed. Vegetarians who forgo fish should make a point of including nuts and seeds in their diets.

Calcium and B Vitamins

The vegetarians Key and associates surveyed showed lower levels of calcium and vitamin B-12 in their diets than non-vegetarians. Low levels of calcium can contribute to osteoporosis and B vitamins are important for blood and nerve health. Plants do not contain B-12, but many grain products are fortified to add this nutrient. Vegetarians should look for fortified breads and cereals, or add a vitamin supplement. Vegetarians who drink milk and other dairy products can get enough calcium from these and from dark green vegetables such as spinach. Vegans should look for orange juice and cereals with added calcium.