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Healthy Diet

Autor:   •  October 25, 2018  •  1,796 Words (8 Pages)  •  108 Views

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Furthermore, there are many types of vegetarians in the world, such as vegan, ovo-lacto vegetarian, lacto vegetarian, strict vegetarian, pure vegetarian and so on. The four most common forms of vegetarians are: lacto-ovo-vegetarian, lacto-vegetarian, ovo-vegetarian, vegan. “Vegetarianism is strongly linked with a number of religions that originated in ancient India(Jainism, Hinduism and Buddhism). In Jainism, vegetarianism is mandatory for everyone” (Tähtinen, Unto,1976). However, in modern India, Hindus’ eating habits vary according to their community, caste and regional traditions. Indian vegetarians usually avoid eggs, but consume milk and dairy products, which makes them lactose vegetarians. The most common type of vegetarian diet is ovo-lacto. Lacto-ovo vegetarian diet includes grains, vegetables, fruit, legumes (dried beans, peas and lentils), seeds, nuts, dairy products and eggs. It excludes any meat, fish, poultry and any products that contain these foods, this is different than strict vegetarians as they avoid eating all dairy products. A healthy lacto-ovo vegetarian diet has many benefits, including reducing the risk of obesity, heart disease, high morbidity, blood pressure, high cholesterol, type 2 diabetes and certain types of cancer. This is the most nutrition balance diet in the vegetarianism because it allows sufficient amount of intake of protein.

However,there are some cases in which are lacto-ovo vegetarian diet could be a disadvantage .There are stages in life such as pregnancy, breastfeeding and elder age where it becomes essential to meet the nutrition demands of the body and in such cases lacto-ovo vegetarian diet could be a weakness. “Natural sources of vitamin B-12 in human diets are restricted to foods of animal origin. Vegetarian diets, characterized by a reduced consumption of foods of animal origin and therefore lower intakes of vitamin B-12, are popular(Herbert, 1988)”. Vitamin B-12 is a very essential nutrient for pregnant women as babies need nutrients to help them grow. Therefore, if a pregnant woman is a lacto-ovo vegetarian, then the health of the baby will be negatively impacted.

Recently, strict vegetarian diet is increasingly favored by young people, especially women. A vegetarian diet is associated with many health benefits because of its higher content of fiber, folic acid, vitamins C and E, potassium,

magnesium, and many phytochemicals and a fat content that is more

unsaturated. However,eliminating all animal products in the diet add a certain risk of lack of nutrition. “Micronutrients of special concern for the

vegan include vitamins B-12 and D, calcium, and long-chain n–3

(omega-3) fatty acids.” (Craig,2009) Unless vegetarians often consume food supplements, the deficiency of iron, zinc or protein will remain a matter of concern.

When comparing the two types of vegetarianism (strict and ovo-lacto), it can be said that strict vegetarianism could cause a higher risk of deficiency due to lack of protein which can at least be found in eggs if not chicken or any other meat. Even though, ovo-lacto can contribute in some deficiency of vitamins, at least it allows the intake of protein from dairy products. Therefore, I recommend ovo-lacto as the best type of vegetarianism purely due to health benefits and least risk of deficiency.

To conclude, more and more people tend to become a vegetarian, not only because they believe that eating vegetables and fruit will help them get healthier nutrition and keep healthy, but also can protect the environment.

This essay has described that a human body requires essential nutrition such as carbohydrates (fats), oils, proteins, vitamins, water and inorganic salts (minerals); after that, the essay also has discussed the reasons for those who become vegetarians, there are several reasons for becoming vegetarian including personal health, environmental, moral or religious. Then, it has considered the advantages and disadvantages of ovo-lacto vegetarians, also has discussed the positive and negative aspects of being a vegan; finally, it has compared and gave some recommend in order to keep health. Vegetarianism is not completely healthy due to lack of vitamins and minerals found in meat, however some vegetarians such as ovo-lacto can accomplish a balanced diet by including dairy products in their meals.

Reference list:

Craig J., (2009) Health effects of vegan diets vol. 89 no. 5 1627S-1633S,[online] The American Journal of Clinical Nutrition. Available at: [Accessed 23 July 2017]

Davey al., (2003) EPIC-Oxford: lifestyle characteristics and nutrient intakes in a cohort of 33,883 meat-eaters and 31,546 non meat-eaters in the UK. [online] Available at: [Accessed 15 July 2017]

Gelder al., (2016) The Epistle of Forgiveness Or A Pardon to Enter the Garden, [online] New York University Press. Available at: [Accessed 20 Aug 2017]

Herbert, V., (1988) Vitamin B-12: plant sources, requirements, and assay. [online] Am. J. Clin. Nutr. 48: 852–858.Available at: [Accessed 22 Aug 2017]

James, Baggott., 1998.Nutrition. What is an essential nutrient? [online]Available at: [Accessed 11 July 2017].

Wright L., (2015) The Vegan Studies Project: Food, Animals, and Gender in the Age of Terror, University of Georgia Press

Murphy, K., (2017). Nutridate. “NUTRIENTS IN FOOD AND HOW OUR BODY USES THEM.” Vol. 28 Issue 1, p3-8. 6p, Available through: Brunel university Library Website>[Accessed 12 July.2017]

Matthew B., (2012) Vegetarianism. A blossoming field of study. Volume 58, Issue 1, Pages 141-150, Available through: Brunel university Library Website>[Accessed 20 July.2017]

Tähtinen, Unto (1976). Ahimsa: Non-Violence in Indian Tradition. London. pp. 107–111. [online]Available at: [Accessed


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