Vegetarians have a lower risk of developing certain cancers, heart disease, type 2 diabetes, Alzheimer’s, and high blood pressure. There are also links between a vegetarian diet and a decreased risk of stroke and high cholesterol. This is mostly due to the fact that vegetarians typically weigh between 3 and 20 percent less than those following a traditional American diet, and most of the above-mentioned conditions are caused primarily by poor eating habits. In addition, vegetarians are much less likely to suffer from food borne illnesses than their meat-eating counterparts. Vegetarians live on average 7 years longer than the rest of the population, except for vegans, who typically live 15 years longer than meat-eaters.

Vegetarian Nutrition

Plant-based foods are loaded with nutrients including ample amounts of protein, iron, calcium, vitamin D, iodine, and omega-3 fatty acids.

A vegetarian diet can provide all of these nutrients from sources which are high in fiber and low in saturated fat and cholesterol.

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Protein

Many foods, such as whole grains, vegetables, and legumes contain significant amounts of protein. These include tofu, tempeh, beans, nuts, seeds, soy milk, and vegetables such as broccoli, asparagus, spinach, snowpeas, and Brussels sprouts.

With the traditional Western diet, the average person consumes about double the protein he or she needs. Consuming too much protein on a daily basis like this leads to heart disease, osteoporosis, impaired kidney function, and cancer.

To determine how much protein one should consume and for more information: Go here.

Iron

Only about one fifth of the iron in a standard diet comes from meat. Dairy products are deficient in iron. The richest sources are from dark green vegetables, soy products and legumes, whole grains, dried fruits, nuts and seeds. Cooking with cast-iron pots also contributes to dietary intake. Adding fruits and vegetables high in vitamin C to your meals (such as citrus, peppers, cabbage, broccoli, kale or tomatoes) enhances iron absorption. Foods that decrease absorption include: tea, coffee, milk products, spinach, rhubarb, Swiss chard and chocolate.

Calcium

Since the consumption of animal protein increases calcium requirements (and animal milk contains a high amount of animal protein), a person following a vegan diet may have much lower needs. Rich plant food sources include dark green vegetables such as broccoli, bok choy and kale, beans, tofu (made with calcium), tahini, sesame seeds, almonds, figs, seaweeds, unrefined molasses, and fortified soy milks. Although some plant foods contain oxalates and phytate which can inhibit calcium absorption, the calcium in plant foods is generally well absorbed.

Vitamin D

This vitamin is essential for the absorption of calcium and is formed in the presence of direct or indirect sunlight. Your body stores vitamin D during the summer for winter use. Solution: go outside. On average, about 10 to 15 minutes a day of sun on the face and hands for people with lighter skin should suffice, whereas people with darker skin, the elderly, and those at higher latitudes may need more sun exposure. Sunscreen lotion rated SPF 8 or above prevents vitamin D synthesis. Some rice and soy milks are fortified with vitamin D. People getting insufficient sun or not eating fortified foods should consider taking a daily multiple vitamin that includes 400 IU of vitamin D.

Zinc

Zinc is readily available in many plant foods such as whole grains (breads, pasta, rice), wheat germ, tofu, tempeh, millet, quinoa, miso, legumes, sprouts, nuts and seeds.

Vitamin B12

Very low B12 intakes can cause anemia and nervous system damage. Meat-eaters acquire B12 through micro-organisms living in the animal flesh they eat.

The only reliable vegan sources are foods fortified with B12 (including some rice and soy milks, some breakfast cereals, and Red Star nutritional yeast vegetarian support formula), B12 supplements and some multi-vitamins. In the past some non-animal items such as spirulina, tempeh, miso, and soil were considered as possible sources, but these have proven to be unreliable.

In the absence of any apparent dietary supply, deficiency symptoms usually take five years or more to develop in adults, though some people experience problems within a year. Long term studies of vegans have detected a very low rate of B12 deficiency. Some people (including meat-eaters) have problems absorbing B12. It’s especially important for women to ensure B12 intake when pregnant or breastfeeding.

Iodine

Regular iodized table salt is fortified with plenty of iodine, but if you use sea salt instead, be sure your diet includes a reliable source. Sea salt contains very little iodine. The best sources are seaweed, vegetables grown near the ocean, and many vitamin and mineral supplements. Also some breads use dough stabilizers that contain iodine. Iodine is needed for the normal metabolism of cells.

Omega-3 fatty acids

Omega-3 fatty acids include ALA, EPA and DHA. Alpha-linolenic acid (ALA) is found mainly in the oil of flaxseeds, hemp seeds, walnuts, rapeseed (canola oil), and soybeans.

ALA reduces blood clotting, and is good for the heart. The body converts some of the ALA into two other essential omega-3 fats called EPA and DHA. These two are also found to a small degree in seaweeds, and there are vegan DHA supplements available made from micro-algae. Low levels of DHA have been associated with depression. A tablespoon of ground flaxseeds or a teaspoon of flax oil per day will meet the needs of most people.