What is vegetarianism?

Vegetarianism is the act of not eating meat.

There are different types of vegetarians 

  • Lacto-ovo-vegetarians (LOV)
  • Ovovegetarians
  • Lactovegetarians
  • Fruitarians
  • Vegans

Definitions of different types of vegetarians 

  •  Lacto-ovo-vegetarians (LOV) - do not eat meat, fish, poultry, but they do consume dairy products and eggs.
  • Ovovegetarians - do not consume meat, fish, poultry or dairy products, but they do include eggs in their diet.
  • Lactovegetarians -  do not eat meat, fish, poultry or eggs, but they do consume dairy products.
  • Fruitarians -  only consume raw fruit, nuts and berries
  • Vegans - do not eat foods from animal sources

 Health of vegetarians

  • Vegetarians generally have good health, providing that they get enough energy and essential vitamins and minerals. 
  • Vegetarians tend to have lower blood pressure than meat eaters
  • Vegans have lower cholesterol levels 
  • Vegetarian including vegans tend to have high levels of homocysteine, which is linked to cardiovascular disease.
  • Vegetarian diets tend to be low in iron, vitamin B12, zinc, vitamin D, calcium and docosahexaenoic acid ((DHA) especially in vegans).
  • Vegetarians tend to be lighter than their meat eating peers. Lower body mass index ((BMI) BMI is body weight in kilograms divided by height in metres squared) is associated with decreased risk of type 2 diabetes and gallstones. 

 What should I do if I'm a vegetarian?

  • LOVs and vegans should eat  wholegrain and frortified cereals, nuts, seeds, dried fruits, legumes and dark leafy green vegetables to get extra iron. Drinking orange juice or eating citrus foods with meals is a good idea too, because they help absorb iron.
  • Vegans should eat legumes, tofu, oranges, almonds, figs, and some leafy vegetables and drinks with added calcium, to get calicum into their diet.
  • LOV and vegans should consume legumes, nuts, miso and tofu which may provide zinc.
  • Vegans should use soybean or canola oil to provide their diet with DHA.
  • Vegans should also take vitamin B 12 supplements. 

Why do I need these nutrients?

  • Calcium is needed to build strong bones and for muscle function
  • DHA is needed for brain development
  • Iron is used to carry oxygen around the body
  • Zinc is involved in metabolism and DNA synthesis. Zinc deficiency can lead to inhibited growth, impaired immunity, skin problems and diarrhoea
  • Vitamin D is also involved in building up bones
  • Vitamin B12 is important for the metabolism and vitamin B12 deficiency can lead to neurological damge