Health Risks of Vegetarian Diets
The vegetarian diet is one of the healthiest diets that exist. Nevertheless, with every diet, you may encounter some drawbacks. The drawbacks of the vegetarian diet are mostly nutrition based. The stricter the vegetarian diet is the more likely there is to be health risks.
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Types
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According to the American Dietetic Association, 2.3 percent of Americans follow a vegetarian diet. That adds up to 4.9 million Americans. There are several types of vegetarianism. Lacto-ovo vegetarians eat milk and eggs. Lacto vegetarians consume milk and no meat. Vegans exclude meat and all food from animal sources.
Protein Deficiency
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Vegetarians are at risk of a protein deficiency. This mostly applies to vegetarians who don't eat cheese or eggs. Most vegetarian sources of protein are incomplete proteins, proteins missing one or more essential amino acids. The good news is this can be prevented by eating a variety of protein from different sources. Good sources of protein for vegetarians include peanut butter, tofu, nuts and beans.
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Vitamin B12 Deficiency
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You find vitamin B12 mostly in meat and animal products, putting vegetarians at risk of a vitamin B12 deficiency. Fortified foods like cereal can be a good source of vitamin B12 for strict vegetarians.
Iron Deficiency
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Because of low availability of iron in the diet, vegetarians may be at risk of an iron deficiency. Iron deficiency manifest symptoms like fatigue, decreased immune function and decreased body temperature. Vegetarians can obtain iron from foods like raisins, blackstrap molasses and broccoli. To enhance the body's absorption of iron, eat these iron sources with vitamin C rich foods like orange juice or tomatoes.
Calcium and Vitamin D Deficiencies
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The vegetarian diet can also cause a calcium deficiency, which may result in future fractures, especially for strict vegetarians. Diets rich in fortified foods, spinach, and soy products often remedy this potential calcium deficiency.
Vitamin D builds strong bones by aiding calcium. Vegans risk a vitamin D deficiency, especially if they don't receive enough sunlight. Vitamin D can be found in some soy products and fortified cereals.
Intestinal Discomfort
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Typically, the vegetarian holds more foods with fiber in it. The new vegetarian may notice intestinal discomfort like gas. If you're becoming a vegetarian, it might be more comfortable for you to ease into your new diet.
Considerations
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The stricter your vegetarian diet is the more likely you are to develop problems. These diets can be safer if you consult a dietitian to help plan meals and give advice. The dietitian may also suggest that you take a dietary supplement.
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References
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- Photo Credit USDA photo by Scott Bauer
