Being vegetarian benefits the body in many ways.

A vegetarian diet can help lower

cholesterol, and blood pressure, aiding in the prevention of heart disease. Additionally,
vegetarian food is fibre-rich which helps regulate bowel movements, prevent
constipation and reduce the risk of colon cancer.
A fibre-rich diet also helps in weight loss and maintenance as it keeps you full for
longer. Fruits and vegetables, an integral part of this diet provide the body with vital
vitamins and minerals that promote general health, immunity and a glowing
complexion.
How can you define a vegetarian?
People who generally exclude meat, fish and chicken from their diet and eat a variety of
plant-based foods are called vegetarians. Most vegetarian diets are rich in fibre and low
in fat, especially the unhealthy saturated kind.
Within this group there are three kinds of vegetarians:
o

Total vegetarians / Vegans: Those who exclude all kinds of meat and
animal-based products such as milk, butter and eggs.

Lacto-vegetarians: Those who do not consume meat, chicken and fish but
allow milk and milk products.

Lacto-ovo-vegetarians: Those who consume milk, milk products and eggs

but exclude all kinds of meat.
Good to Remember
A vegetarian diet is naturally low in fat and high in fibre. It is a healthy way of eating but
you must be cautious to follow a planned diet that includes fortified foods to prevent
nutrient deficiency.
Being vegetarian has its own risks
Advantages aside, some vegetarians especially vegans, have low levels of certain
nutrients which they should be careful to include:

Vitamin B12: Plant foods are naturally lacking in Vitamin B12. So vegans

who avoid dairy products and eggs need a regular source of this vitamin. To avoid
deficiency, a good solution would be a fortified breakfast cereal.
Protein: Proteins from plant foods can meet protein needs if the right food

combination is eaten. Lacto-ovo-vegetarians easily get their protein from dairy products
and eggs.
Iron: Some vegetarians have a lower iron count than non-vegetarians. Iron

from plant food does not absorb as well as that from meat, so vegetarians need to
increase their iron intake and also consume a Vitamin C-rich food source to enhance
iron absorption.
Zinc: Vegetarians also appear to have a lower intake of zinc than

recommended. Soy foods, legumes, nuts and supplemented foods are good sources.
Calcium and vitamin D: Calcium intake of lacto-vegetarians is comparable

to non-vegetarians. But when milk products are excluded, calcium levels drop. Such
vegetarians are advised to have soy milk fortified with calcium and vitamin D, in
addition to getting adequate sun exposure.
Riboflavin: Vegetarians also have low levels of riboflavin than non-

vegetarians. This can be corrected through the consumption of milk, almonds, fortified
breakfast cereals, yogurt, soy, bananas and broccoli.
Last word
Well-planned vegetarian diets are healthy and help prevent chronic diseases. But make
sure to ask your dietician to guide you on how to include the 'at risk' nutrients by
choosing the right foods in the right combinations for a complete balanced diet.

Help ensure environmental sustainability

There were approximately 6.5 billion people living on earth in 2005 2526 , and as the worlds population
continues to grow, our requirement for food will also increase. Worldwide food production requires 30% of the
total soil available, 20% of fossil fuel energy and a major part of the fresh water flow 27. Raising cattle is one of the
most damaging components of agriculture28. In addition to their gaseous emissions and manure products, it
causes the most environmental damage of any non-human species through over-grazing, soil erosion,
desertification and tropical deforestation. Studies on world food security estimate that an affluent diet containing
meat requires up to 3 times as many resources as a vegetarian diet 29.
Global production of meat has increased dramatically from 130 million tones in the late 1970s to 230 million
tones in the year 200030. Meat is now the single largest source of animal protein in all affluent nations 31 and
demand for animal flesh is expected to more than double by the year 2050 32. In order to meet this growing
appetite, animals will no doubt be reared more intensively and cheaply with factory farming and aquaculture (fish
farming) causing further pollution, water demand and land usage. If nothing is done, the environmental impact of
meat production can only increase.
Adopting a vegetarian diet is an important tool to achieve environmental sustainability.

Advantages Good source of protein and vitamin B complex, especially Vitamin B 12

Fish is a very rich source of omega 3 fatty acid.
A well-planned non-veg food regimen will make the body strong.
For gym goers, non-veg food will help to build muscle mass faster.
Disadvantages Chances of occurrence of constipation, high BP, obesity, high cholesterol, heart diseases is
more in non- vegetarian food.
Non-veg food harms concentration levels. It also increases anger and lust.
It is not advisable for a vegetarian to switch over to non-veg diet. Because stomach, liver,
intestines will not be ready with the required enzymes to digest food.