The high amount of fiber and lower amount of fat in the vegetarian diet are also very helpful in keeping cholesterol down and digestive tract diseases at a minimum. The high amounts of vitamins and minerals present in vegetables, especially, are also an advantage. Many vegetarians find that they have a higher level of energy. I certainly did when I changed to vegetarianism, and this has continued through the years. My diet has been re-created numerous times to suit my lifestyle and the changing seasons. It is still primarily vegetarian, with occasional fresh fish or organic poultry.

Potential problems for vegetarians include a reduced iron and vitamin B12 intake and thus a higher incidence of anemia. As stated earlier, this is less a concern for the lacto-ovo-vegetarian than for the strict vegan, but it is still something of which to be aware. Oral iron and vitamin B12, or even B12 injections, could be needed to fulfill the body’s needs (more likely with poor digestion and low hydrochloric acid output) and maintain the tissue stores of these important nutrients.

There is some concern that infants, growing children, and women who are pregnant or lactating should avoid vegetarianism. This is unfounded, particularly for the lacto-ovo diet. Pure veganism, in these cases, I think, should be avoided. If children can eat a wholesome diet with a good protein balance, they can grow well and be healthy on a lacto-ovo-vegetarian diet, as can pregnant women. Sometimes they may be even healthier, perhaps because vegetarians tend to have better food habits and less abusive tendencies in general than the average population.

Vegan
This is the strict, or pure, form of vegetarianism. No animal products are consumed, only fruits, vegetables, legumes, grains, nuts, and seeds. No eggs, cheese, yogurt, ice cream, butter, or other milk products are eaten.

This diet is not suggested for children unless the parents can painstakingly oversee it and select the right foods. It is difficult with this diet to obtain a balanced intake of all the nutrients that are needed during growth; however, it can be done. This is true also in pregnancy and lactation, where higher intakes of most nutrients are needed. I am not suggesting that this cannot be done; it just is more dangerous in its risk of creating deficiencies and subsequent health problems.

Overall, the vegan is often of a lower than average weight, even underweight for his or her size, and usually has a low cholesterol level. Many of the advantages of the lacto-ovo-vegetarian diet are even truer of the vegan diet. There is a much lower incidence of hypertension, obesity, heart disease, and some cancers, most notably of the colon, breast, uterus, and prostate. The fiber content of the diet is usually very good.

However, the potential nutrient deficiencies are a concern. Vitamin B12 is the main one. Iron and calcium may also be low. Protein levels may be all right if the person is very conscious of protein intake and complementing food. Vitamin A may be low unless a high amount of the orange, yellow, and green vegetables is consumed. Vitamin D is often low; some sunshine will help. Zinc may also be low unless seeds and nuts are consumed regularly.

In general, though, I suggest a good supplement program for vegans, includ- ing those above-mentioned nutrients. A vitamin B12 level and general biochemical profile every few years will help reassure us that the diet is providing adequately for bodily functions. As with any type of diet, if health is faltering or sickness is recurring, an investigation should be made. Overall, though, with the right intention and knowledge, the vegan diet may be a very healthy one.