The world is turning vegetarian – this is the claim made by advocates of ‘Vegetarianism for good health’. True, vegetarian diets can be really healthy and safe – but only if the foods are well balanced and portions allotted according to age, sex and physical activity of the individual. If this
is not followed, deficiencies that lead to diseases will occur due to improper food balancing.
Known health benefits
Most vegetarian diets, when they are a combination of a variety of properly balanced foods, can have tremendous health benefits.

• Vegetarians automatically have a lower intake of saturated fatty acids which are derived mainly from consumption of animal products, particularly red meat. Vegetarians confine themselves to lower fatty acids from dairy products and eggs.


• High dietary fibre is present in vegetarian food especially in veggies like legumes which are an excellent source of protein. Dietary fibres help in lowering the risk of colon cancer.


• Anti oxidants are present in plenty in a vegetarian diet. Fruits, vegetables and plant oils contain vitamin C and E and as these are always incorporated in a vegetarian diet automatically.

• Blood disorders due to iron deficiency are common. Enough absorbable iron intake is a must especially for females. Dairy, eggs and other plant food contain dietary iron of which only 2 – 20% is absorbed whereas at least 15 – 30% iron in non vegetarian foods like poultry and fish gets absorbed.


• Vitamin B12 is present only in animal products. A deficiency in this important vitamin causes changes in the nervous system and results in weak limbs and even difficulty in speaking and walking.


• Rickets is a disease that is a result of Vitamin D deficiency. The sun is the main source of this vitamin, but for many, fortified milk is the answer.


• When one concentrates on too much fibre intake, vegetarians end up consuming a really bulky diet which can put a restriction on the energy intake.