A vegetarian diet is usually one that is plant-based and does not have any meat. Vegetarians also use other lower categoriesor classifications of vegetable types. My research show tha ovo-lacto vegetarians or lacto-ovo vegetarians are vegetarians who eat some animal products, such as eggs and dairy. They do not eat fish or other seafood.

Strict vegetarians, on the other hand, do not eat any animal by-products at all, including dairy, eggs and honey.

Vegetarians are categorised according to their animal meat limitations and other omissions or additions that they follow in their diet.

A number of studies have shown that there are a lot of benefits from vegetarian diets. According to these studies, vegetarians have lower risks of coronary artery disease, obesity, cancer and hypertension.

Becoming a vegetarian is usually more than just changing eating patterns and adopting to a fruit and vegetable lifestyle. A good number of vegetarians regard themselves as animal rights advocates. Their diet is but one feature of their belief system.

When planning on switching to a vegetarian diet, make sure that key dietary needs was were obtained from animal sources will be still available to you. To do this, start collecting information about which plant, nut or grain sources similar nutrients to what animal meat provides.


For a long time, a primary and even preferred source of calcium is milk and other milk similar foods. A number of researchers still question the effectiveness of this source.

Vegetarians avoid the problem stated above by getting their calcium from dark green leafy vegetables. There is a growing belief that our bodies absorb this form of calcium is more readily.

Calcium plays a key role in keeping our bones healthy and in regulating a number of muscle and nerve functions. Our bones and teeth absorb and store most of the calcium we consume.

It is of vital importance to ensure adequate consumption of calcium. A deficiency of calcium would cause our bodies to use calcium from our bones to carry out other important body functions.

Vegetables that are rich in calcium include spinach, collard greens, soybeans, broccoli, bok choy and kale.


There is a general incorrect belief that vegetarians do not get enough amounts of protein because they don’t consume meat. The truth is that they get sufficient protein if they choose the correct combinations and correct amounts of nuts, fruits, vegetables and others. When done properly, this ensures that the body has sufficient amounts of protein.

Vegetarian foods that are high in protein include avocado, asparagus, beet greens, spinach, peas, tofu, beans, lentils, seeds and white button mushrooms. The current daily value (%DV) for protein is about 50 grams per day. This is meant to be a general target for most individuals. People are advised to eat 0.36g of protein per pound of body weight. They are also advised to eat more if they are active.


The carrier of oxygen in our blood, known as haemoglobin (hemoglobin), requires sufficient amounts of iron for its formation. The formation of haemoglobin involves iron as one of the major and critical nutrients. Iron deficiency anaemia (anemia) is due to insufficient iron in the body. Without enough iron, our bodies cannot produce enough haemoglobin. The consequences of this shortage may include tiredness, shortness of breath and other maladies.

Studies have found that a good number of vegetarians have acceptable levels of iron in their bodies. One of the reasons for this is that vegetarian diets have good amounts of vitamin C. this essential vitamin assists in the absorption of iron. It so happens that most vegetables that vegetarians prefer have high levels of readily available dietary iron.

Fruits and vegetables that are high in iron include broccoli, bok choy, tomatoes, dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. These also include some vegetables that contain high levels of vitamin C, something which is an added benefit.

Omega 3 Fatty Acids

Omega-3 fatty acids are essential nutrients that are central in preventing and managing ailments like heart disease. They are also highly essential for many functions and processes in our bodies. They assist to prevent blood from clotting and to aid in the formation of healthy cell membranes. An overwhelming majority of medical experts and nutritionists contend that increased consumption of omega 3 contributes to good health.

Studies show that omega-3 fatty acids may help to:

  • Minimise the chnces of sudden cardiac death in people with heart disease.
  • Decrease blood pressure.
  • Lessen triglycerides.
  • Retard the development of plaque in the arteries.
  • Decrease the chance of abnormal heart rhythm.
  • Reduce chances of heart attack and stroke.

Foods that are high in Omega 3 foods include flaxseeds, chia seeds, walnuts, tofu, navy beans, brussels sprouts, avocados, soybean, kale and spinach.

Other Nutrients for Vegetarians to Consider

The other key nutrients that need to be part of a daily diet are vitamin D, vitamin B12 as well as zinc and iodine. The good news for vegetarians is that these are readily available from sources that are not of animal origin.

In order to maintain peak nutritional health, a vegetarian’s diet will have to include a balanced combination of grains, legumes, nuts, vegetables and fruits.

Jeff Moji

Hi there. I'm Jeff Moji, an engineer, information technologist, and health enthusiast. I have set up this website to explore the best ways to keep fit and healthy as I grow older during this pandemic-prone time. Please keep in touch so we can exchange information and spur one another on.

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