Vegetarian diet: Pros, cons, tips

Q: What are the pros and cons of a vegetarian diet?

A: If done right, the benefits of a balanced vegetarian diet can include lower risk of heart disease, colon and breast cancer, Type 2 diabetes, hypertension, and obesity (especially in males), as well as a longer life. Such a diet is generally low in fat and high in fiber, although it can be high in fat if fatty and starchy foods are eaten.

That said, whenever you omit a food group, you may miss essential nutrients. Studies show that on average, vegans fight to meet daily requirements of Vitamin D, Vitamin B-12, omega-3 fatty acids, calcium, zinc, and iron. Research has also shown a direct link between vegetarianism and a higher risk of eating disorders among female teenagers and adolescents. Also, higher intake of fruits and vegetables is negatively linked with bone mineral density and osteoporosis in both sexes.

So here are some tips:

If avoiding dairy, consider taking Vitamin D to help the body absorb and use calcium.

Eating iron-fortified breads, dark green leafy vegetables (kale, spinach, and broccoli), dried fruits, and nuts, seeds, and soybeans can provide the needed iron.

Eating fruits high in Vitamin C, such as citrus, strawberries, tomatoes, and green peppers, helps your body absorb iron from plant sources.

Getting Vitamin B-12, found in dairy and eggs, can be hard for vegans. So try a B-12 supplement or soy milk fortified with B-12.

Eat plant sources of omega-3s such as walnuts, flaxseed, sesame seeds, cauliflower, and brussels sprouts.

A broad-spectrum multivitamin and mineral supplement may help.