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There are both benefits and risks to having a vegetarian diet. If you choose to be a vegetarian, it is important to be aware of both the benefits and risks. There are different categories of vegetarianism, which will affect the health benefits and risks of the vegetarian diet.


* Vegan : Eats solely plant-based foods. Eliminated from the diet are: meat, poultry, fish, and animal derived food such as milk, eggs, cheese and sometimes honey.
* Lacto-Vegetarian : Eats plant-based foods. Eliminates eggs, meat, fish and poultry from the diet, but consumes milk and milk products.
* Lacto-Ovo-Vegetarian : Eats plant-based foods. Eliminates red meat, fish, and poultry from the diet, but consumes eggs, milk, and milk products.
* Semi-Vegetarian : Diet may incorporate small amounts of fish or poultry


The Vegetarian Diet Risk Hazard

Strict vegetarians have the possibility to be at risk for several nutrition deficiencies such as:

* Vitamin B-12
* Vitamin A
* Vitamin D
* Riboflavin
* Zinc
* Calcium
* Iron
* Essential Amino Acids
* Protein

The reason being, that the more you restrict your diet, the harder it is to receive these nutrients. For example a daily diet of only rice and vegetables could be considered "vegetarian", but it would be impossible to receive all the nutrients the body needs to be healthy and balanced. Without these nutrients, the body could be led to a list of medical problems.

Long-Term Deficiencies from an inadequate vegetarian diet:

* Osteoporosis- From Calcium Deficiency
* Iron-Deficiency Anemia- From Iron Deficiency
* Macrocytic Anemia- From B-12 Deficiency
* Artery Damage- From B-12 Deficiency
* Neurological Damage- From B-12 Deficiency
* Blood System Damage- From B-12 Deficiency
* Rickets- From Vitamin D Deficiency
* Slow Growth in vegetarian infants and children

How to Get the Essential Nutrients from a Vegetarian Diet

A healthy and balanced vegetarian diet takes careful and proper planning. Here is a list of non-animal nutrients the American Dietetic Association recommends:

* Vitamin B 12- Can be found in fortified soy milk and cereals, green leafy vegetables, dried beans and peas
* Vitamin D- Can be found in fortified margarine, and to spend time in the sunshine
* Calcium- Found in tofu, broccoli, seeds, nuts, kale, bok choy, peas, beans, greens, calcium enriched grain products, and lime-processed tortillas
* Iron- Found in peas, beans, tofu, green leafy vegetables, dried fruit, whole grains, and iron fortified cereals and breads, especially whole wheat. Absorption can be improved by have vitamin C
* Vitamin C- Can be found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark green leafy vegetables, and potatoes with skins
* Protein- Found in soy milk, cooked dry beans or peas, egg whites, nuts, seeds, tofu, peanut butter


The American Dietetic Association also recommends taking iron and vitamin D supplements when needed.


The Benefits of a Vegetarian Diet

When a vegetarian diet is kept healthy and balanced there are many health benefits associated with it, including:

* Leanness- vegetarians have low risk of obesity
* Low Blood Pressure
* Low Serum Cholesterol
* Lower Rates of Various Types of Cancer
* Lower Rates of Diabetes
* Decreased Risk of Heart Disease

Remember that with any diet, variety is the key. The more variety you put into your diet, the better the chance of receiving the nutrients you need to help you lead a healthy lifestyle. If you are considering a vegetarian diet, be sure to consult a medical professional for help.