People choose a vegetarian diet for a number of reasons. They may have an aversion to killing animals or eating meat, or they may simply believe that vegetarian meals are healthier for the body. There are several types of vegetarians, ranging from the strict vegan, who eats no food that comes from animals, including milk, eggs or cheese, to the pollo vegetarian, who eats chicken. A lacto-ovo vegetarian will include milk and eggs, while a lacto vegetarian will drink milk but not eat eggs. The underlying vitamin and mineral issues in a vegetarian diet depend on which diet you follow and how strictly you follow it.
Protein
Receiving enough protein is a common concern of individuals who first start to follow a vegetarian diet. However, you do not need to receive protein only from animal products, according to the American Heart Association. Plant proteins can provide enough essential and nonessential amino acids when you plan your meals properly. For instance, whole grains, legumes, vegetables, seeds and nuts all contain both essential and nonessential amino acids, and you do not have to combine these foods within a given meal. Soy protein is also a good source of amino acids for your body. However, while you may be able to get enough protein from a plant-based diet, doing so requires a bit of planning and recognition that your daily meals should include a protein source.
Vitamins
Most vegetarian meals and meal planning contain raw fruits, vegetables, nuts and seeds, all of which contain high amounts of vitamins, nutrients and minerals. However, there is one vitamin that is often deficient in a vegetarian diet. Vitamin B-12 is required for normal red blood cell maturation and for the health of the nervous system, according to Vegetarian-Nutrition.info, but it is not found in significant amounts in any plant foods. A lack of vitamin B-12 can result in two different types of anemia, as well as numbness and tingling in the hands and legs, weakness or excessive fatigue, irregular menstrual cycles and a variety of different psychiatric disorders. Vegans are at especially high risk of vitamin B-12 deficiency, but vegetarians who include some animal products and eggs have a reduced risk.
Carbohydrates
A vegetarian diet will often consist of high-quality carbohydrates that are both complex and simple. Foods that are eaten closest to their natural state, such as raw fruits, vegetables, nuts and seeds, provide the highest quality carbohydrates. According to Harvard School of Public Health, hot cereal, whole grains, brown rice, whole wheat pasta, raw fruit and beans are all excellent vegetarian sources of carbohydrates that help to fuel your body. Although they are also vegetarian in nature, poor carbohydrate choices include snack foods, potato chips and processed foods made with white flour.
Fats
Fats are an essential nutrient in your diet because they provide a source of energy as well as protection for your neurological system. It is the saturated fats found in animal products that create the high levels of cholesterol in the body and increase your risk of cardiovascular disease. However, following a vegetarian diet does not mean that you are not at risk for high cholesterol levels and obesity, especially if you consume a high number of snack foods, potato chips and processed meals. Dr. John McDougall, who has been speaking on the effects of nutrition and disease for over 30 years, teaches his patients how to lose weight using a vegetarian diet that embraces vegetarian fats, such as avocados and nuts. These foods help to provide the body with necessary fat without negatively impacting cardiovascular health.
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