Discuss the extent to which a vegetarian diet is healthy.
Refer to at
least three resources.
As the time has been elapsing, people’s diet was undergoing changes and with time
became diverse, involving nutritious dishes as well as food consisting of saturated
fat known as “fast food”. Among various diets is also vegetarian diet, which is a way
of eating that excludes meat, poultry, and fish. Instead, it focuses on plant-based
foods. There are several types of vegetarian diets, depending on what animal
products (if any) are included: Lacto-ovo vegetarian, lactose vegetarian, ovo
vegetarian, pesco vegetarian, semi-vegetarian and vegan. 1 Vegetarian diets are
often adopted for health reasons, environmental concerns, religious beliefs, or
animal welfare. Keeping this in mind, it is judicial to research what health benefits
or drawbacks can this type of diet have. This essay firstly is going to examine
disadvantages of vegetarian diet, followed by naming advantages it may have.
The downsides of vegetarian diet are shown by multiple research. Evidence
accumulated by Tian Wang, Andrius Masedunskas, Walter C. Willett and Luigi
Fontana suggests that some vegetarians, particularly vegans on restrictive diets,
may face greater risks of developing haemorrhagic stroke, bone fractures, and a
range of vitamin and mineral deficiencies. These deficiencies are especially
concerning for growing children, pregnant and breastfeeding women. One critical
nutrient is vitamin B12, which is naturally found in animal products like meat, milk,
eggs, fish, and shellfish. Other common deficiencies in vegetarian and vegan diets
include iron, zinc, and occasionally riboflavin (B2).Additionally, calcium deficiency,
especially combined with protein restriction and excessive sodium intake, can lead
to an increased risk of bone fractures. However, many plant foods, including
broccoli, cabbage, tofu, and figs, are excellent sources of calcium and protein, with
some offering high absorption rates. Regular exercise, adequate sun exposure, and
vitamin D supplementation are essential for bone health and can also play a
protective role against autoimmune diseases and some cancers. 2 Therefore, people
conusming vegetarian diets may face various health issues cause by vitamin
deficiencies and best way to mitigate the risks are taking vitamin supplements as
well as leading a healthy lifestyle such as exercise.
1
World Health Organization, Plant-Based Diets and Their Impact on Health, Sustainability
and the Environment: A Review of the Evidence (Geneva: World Health Organization, 2021,
2-3), https://iris.who.int/bitstream/handle/10665/349086/WHO-EURO-2021-4007-43766-
61591-eng.pdf?sequence%3D1%26isAllowed%3Dy=
2
World Health Organization, Plant-Based Diets and Their Impact on Health, Sustainability
and the Environment: A Review of the Evidence (Geneva: World Health Organization, 2021,
1), https://iris.who.int/bitstream/handle/10665/349086/WHO-EURO-2021-4007-43766-61591-
eng.pdf?sequence%3D1%26isAllowed%3Dy=
Turning to possible advantages, vegetarian diets seem less dangerous to one’s
health. Plant-based diets, particularly vegetarian and vegan ones, are linked to
lower risks of heart disease, type 2 diabetes, and certain cancers, mainly due to
higher intake of fruits, vegetables, whole grains, and legumes, and a lower BMI.
These diets can also help prevent premature mortality and are recommended for
NCD prevention. With proper planning, they can meet nutritional needs, although
vitamin B12, D, iron, and calcium may require fortified foods or supplements. 3 In
this report World Health Organisation underlines the benefits of vegetarian diet, but,
simultaneously, stresses the importance of balanced diet and making use of
supplements. Addiionally, vegetarians generally show good long-term health, with
possible advantages for obesity, ischemic heart disease (IHD), and type 2 diabetes.
However, no clear difference has been found for stroke mortality. Overall cancer
rates may be slightly lower in vegetarians, but data are inconclusive.Vegetarians
may also have lower risks for diverticular disease, eye cataracts, arthritis,
hyperthyroidism, and metabolic syndrome, though these findings need more
research.4
In conclusion, while discussing the positive and negative aspects of vegetarian diets
may present a mixed picture, staying mindful of essential nutrient and vitamin
intake can make the transition smoother and support individuals in leading healthy,
balanced lives.
References:
Appleby, Paul N., and Timothy J. Key. “The Long-Term Health of Vegetarians and
Vegans.” Proceedings of the Nutrition Society 75, no. 3 (2016): 287–293.
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/
263822873377096A7BAC4F887D42A4CA/S0029665115004334a.pdf/the-long-term-
health-of-vegetarians-and-vegans.pdf
Tian, Wang, Andrius Masedunskas, Walter C. Willett, and Luigi Fontana. “Vegetarian
and Vegan Diets: Benefits and Drawbacks.” European Heart Journal, published
online July 14, 2023. https://rb.gy/haio3k
3
Paul N. Appleby and Timothy J. Key, “The Long-Term Health of Vegetarians and Vegans,”
Proceedings of the Nutrition Society 75, no. 3 (2016): p.291.
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/
263822873377096A7BAC4F887D42A4CA/S0029665115004334a.pdf/the-long-term-health-
of-vegetarians-and-vegans.pdf
4
Tian Wang et al., “Vegetarian and Vegan Diets: Benefits and Drawbacks,” European Heart
Journal (published online July 14, 2023), https://rb.gy/haio3k
World Health Organization. Plant-Based Diets and Their Impact on Health,
Sustainability and the Environment: A Review of the Evidence. Geneva: World
Health Organization, 2021.
https://iris.who.int/bitstream/handle/10665/349086/WHO-EURO-2021-4007-43766-
61591-eng.pdf?sequence=1&isAllowed=y.
