Many individuals can vastly decrease the possibility of contracting diseases, including E. coli O157:H7, Salmonellosis, and Mad Cow Disease by eliminating the consumption of meat products. Although meat contains many nutrients vital to the human diet, there are many methods of obtaining these nutrients through alternative means, and the individual’s health benefits from removing certain components of meat. As long as an individual consciously manages his or her food intake, a lacto-ovo vegetarian diet, which involves plant foods, eggs, and dairy products, is a healthy alternative to an omnivorous meal plan.
By removing meat from the diet, vegetarians reduce their chances of suffering heart disease. One of the main causes of hearth disease and heart attacks is high LDL cholesterol in the blood, which comes from diets that are high in saturated fats and cholesterol. Foods high in these elements include poultry, meat, fish, and fatty dairy products, while plant foods contain absolutely no cholesterol (Lee, Dennis, M.D.). Since vegetarians do not eat most sources of saturated fats and cholesterol, their cholesterol levels generally are lower than the average individual. A 1999 Meta-Analysis study showed that “Compared to 31,766 people who ate meat at least once per week,” lacto-ovo vegetarians had “a 34% reduced rate of dying from heart disease” (VeganHealth.org).
While eliminating bad ingredients of meats, a lacto-ovo vegetarian diet also provides for consumption of extremely healthy nutrients. Unsaturated fats, which include the omega 3 and omega 6 fatty acids, are long bended chains of fats that help avoid illness (Anderson, Melissa). According to The Diet Channel, “These acids are thought to reduce risk of heart disease and to enhance memory and other mental functions,” which inspired their nickname, “brain food.” Vegetarians ingest Omega 3 and Omega 6 fatty acids through many vegetable oils, olives, nuts, soybeans, and avocado. Another benefit comes with the mass consumption of vegetables as the majority of food intake. Vegetarians have higher levels of complex carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals, all of which are components of fruits and vegetables. According to the current healthy food pyramid, “Most people should aim for at least nine servings (at least 4½ cups) of vegetables and fruits a day,” and with their meal plan, lacto-ovo vegetarians come closer to these suggested amounts than other types of eaters (Harvard).
Many opponents of vegetarianism argue that such a diet plan leads to a deficiency of proteins, iron, and vitamin B12 found in meats. Animal proteins contain all nine of the essential amino acids, which qualifies them as complete proteins, and “no single plant source contains all nine of them” (Cleo, Renee ACE). In addition, according to the Muscle Program, protein is the building block of the muscles in the body, so without adequate protein consumption, muscle mass cannot be as high for vegetarians.
However, these assumptions are naïve, since they eliminate the possibility of alternative sources. Although plants do not contain all of the vital amino acids, a vegetarian still obtains the same quality of protein through the combination of certain foods to create complete proteins. The combinations of beans and rice or peanut butter on toast make complete proteins, but it is not always necessary to ingest them simultaneously, since “scientific studies have shown that the human body can store essential amino acids and combine them as necessary” (Cleo). Many vegetarian products provide the necessary protein for a healthy diet, such as beans, lentils, tofu, nuts, seeds, and peas. Also, vegetarians find iron in dried fruits, baked potatoes, spinach, mushrooms, cashews, dried beans, chard, and tofu. Vitamin B12, of which adults only require a small amount, is obtained through dairy products or eggs (www.vrg.org). In response to claims of lower muscle mass, soy protein is proven to provide the eight necessary amino acids to build muscle, and vegetarian bodybuilders are not as uncommon as they may seem (Muscle Program). A vegetarian diet provides more than enough of each essential nutrient for a healthy body.
With all of the opportunities of the world of food, lacto-ovo vegetarians easily ingest the proper nutrients of a well balanced diet through plant foods and dairy products. The choice to eliminate meat from the diet is wise, considering that some of the fundamental aspects of meat cause health issues and may lead to death. More people need to be aware of such facts in order to make a healthy decision by switching to a lacto-ovo vegetarian diet to lower the risk of certain diseases.
Works Cited
Anderson, Melissa. "Topic: Special Diets." All Experts. 30 May 2006. About, Inc..
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Cloe, Renee ACE. "20 Questions About Vegetarianism." Nutrition Made Easy.
2005. The Fitness Jumpsite. 13 Nov. 2008
Vegan Outreach. 13 Nov. 2008
Attack Prevention Series." MedicineNet.com. 2008. MedicineNet, Inc.. 13 Nov. 2008
Schlosser, Eric and Wilson, Charles. Chew On This. New York: Houghton
Mifflin Company, 2006.
"Unsaturated Fat: General Info." The Diet Channel. 18 Jan. 2007. . 13 Nov.
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"Vegetables and Fruits." Harvard School of Public Health. 2008. President and
Fellows of Harvard College. 13 Nov. 2008
"Vegetarian Bodybuilding: Is It Possible?." Muscle Program. 2008.13 Nov. 2008
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