Vegetarian Nutrition

Vegetarians are individuals who abstain from consuming all animal flesh together with meat, poultry, fish and other sea animals. An ovo-vegetarian contains eggs, a lacto-vegetarian consists of dairy merchandise, and an ovo-lacto vegetarian contains each eggs and dairy products. A complete vegetarian (vegan) consumes no animal merchandise in any respect.

Keep in thoughts that a vegan food plan is only as wholesome as you make it. Products like “vegan” ice cream, cookies, and candy are tempting, however you do not need to overdo. If you eat high-fats and processed foods and supersize your parts, you’ll achieve weight and may end up with many of the same well being issues you’d have on a meat-based mostly food plan. Vegetarianism as a food plan excludes the consumption of animal flesh, since eggs technically are vegetarian, they do not contain any animal flesh.

Your protein needs can easily be met by consuming a variety of plant meals. Sources of protein for vegetarians include beans and peas, nuts, and soy products (corresponding to tofu, tempeh). Lacto-ovo vegetarians also get protein from eggs and dairy foods. Flexitarian is a term lately coined to explain those who eat a largely vegetarian food regimen however occasionally eat meat. Many people who call themselves flexitarian or semi-vegetarian have given up purple meat for health causes while others, for environmental reasons, only eat free-vary or natural animals and animal merchandise.

  • Lacto-ovo vegetarians can get hold of B12 from dairy merchandise and eggs, and vegans can obtain it from manufactured fortified foods (together with plant-primarily based merchandise and breakfast cereals) and dietary dietary supplements.
  • Vitamin B12 just isn’t usually current in plants but is of course found in foods of animal origin.
  • The beneficial daily dietary consumption of B12 within the United States and Canada is 0.4 mcg (ages 0–6 months), rising to 1.eight mcg (9–13 years), 2.four mcg (14+ years), and 2.eight mcg (lactating female).

People who embody eggs of their food plan, whereas abstaining from consuming hen, pigs, fish and all the other animals can be referred to as ovo-vegetarian – a vegetarian who eats eggs. With that logic, we are able to contemplate eggs safe for vegetarians, but they cannot be thought-about vegan for sure. Humans are naturally vegan and we ignore, at our peril, our primate ancestry. The sooner we ditch the ‘meat maketh man’ fable the better for our health.


We have been never meant to eat meat or dairy (which people only began consuming 6,000 years ago), our our bodies aren’t designed to eat flesh and our health is suffering because of it. Once we exclude animal merchandise from our diets our personal well being, our planet’s health and the lives of billions of animals will be higher for it.