Is Vegetarianism Healthy??

Plant foods are important, protective foods. This, however, does not mean
that plant foods alone will make your daily diet a healthy one. Variety is
essential to good nutrition. A balanced vegetarian diet can be healthy but
there are several nutrients which are found mainly or only in animal foods.
These include vitamin B12, iron, zinc, calcium and some omega 3 fats.

Care needs to be taken if you restrict animal foods in your diet.

Vegans
Vegetarians who choose to eat no foods of animal origin (vegans) face the
greatest nutritional challenges. The most important of all is to meet the
body’s need for vitamin B12. is essential nutrient is only found in animal
foods. An Australian study found two-thirds of strict vegetarians had low
levels of vitamin B12 in their blood. Vitamin B12 deficiency can be a real risk.
Eating vitamin B12-fortified foods or taking supplements is recommended
for all vegans.
Care needs to be taken if you restrict animal foods in your diet.
The omega 3 fats found in fish are not found in common plant foods.
These fats have a number of health benefits, particularly for heart function.
As a result, strict vegetarians have low levels of these nutrients in their
bodies. Vegetarians who avoid milk should also consider calcium-fortified
soy beverages or calcium supplements. Protein needs can be met through
legumes, nuts and cereals.

Lacto-vegetarians
Including dairy foods in a plant-based diet solves the vitamin B12 problem.
Also, dairy foods are the best source of calcium, which overcomes another of
the nutritional shortcomings of a vegan diet.
Other challenges remain. Not eating meat removes the major source of
iron and zinc from daily meals. Iron is of particular concern. Although iron
is present in plant foods, it is less well absorbed than that from meats.
Legumes, nuts and cereals are important sources of iron for people who
choose not to eat meat. Eating fruits or fruit juices at the same meal will
provide some vitamin C to assist iron absorption.

For further information see source: http://www.gofor2and5.com.au/