Can Men be Both Healthy and Vegetarian?
Are There any Advantages in Eliminating Meat from the Diet?
Jan 17, 2009 Sanjiva Wijesinha
Despite what most of us had dinned into us as children - that proper nutritious meals must include meat – the 21st century has seen an increase in those who describe themselves as Vegetarians.
What is a Vegetarian?
The term Vegetarian includes a variety of interesting sub-classes: those whose diet eschews ALL animal products (who are called Vegans), those who avoid animal flesh but partake of other products of animal origin like milk and eggs (Ovo-lacto-vegetarians) and those who are called “Flexitarians” . This last group usually eats vegetarian meals but occasionally they allow themselves the flexibility of having meat. In addition to these three types, there are others who do not eat meat from land animals but permit themselves to consume fish and other seafood.
The reasons that people give for not eating meat are many. Some do it for religious and ethical reasons, others for medical and health reasons, and yet others simply because they do not like the taste of flesh, preferring to get their nutrients from plants rather than sliced off the carcasses of dead animals.
Less Heart Disease
Many research studies have shown that vegetarians have a lower incidence of coronary heart disease compared to meat eaters. They also have, on average, lower blood pressure – so consequently, their risk of strokes, heart attacks and kidney failure is lower. Statistics also show that vegetarians have a lower incidence of intestinal and prostate cancer, fewer bowel problems such as constipation, haemorrhoids (piles) and diverticulitis - and less likelihood of developing gallstones. Moreover, vegetarians are less prone to be obese and to develop Type II Diabetes.
It is still unclear whether this generally healthy picture in vegetarians is due just to the absence of meat from their diets or to their much higher intake of grains, vegetables, fruits and nuts.
Saturated Fat
The good points of the Vegan diet are the much lower intake of saturated fat (which means that vegans have lower blood cholesterol than meat-eaters) and the higher intake of dietary fibre, vitamins B1, C, E and folic acid. On the other hand, the disadvantage of a purely vegetarian diet is the lower consumption of minerals like calcium, zinc, magnesium and iron as well as Vitamin A and Vitamin B12.
While Vitamin A can be manufactured by the body from a substance called Beta carotene (which is present in many fruits and vegetables such as papaws, pumpkins and carrots), Vitamin B12 is found only in animal products, and many pure vegetarians can suffer from deficiency unless this is replaced artificially. Since the effects of Vitamin B12 deficiency can result in anaemia and also have permanent adverse effects on the nervous system, it is a good idea for those who consume no animal products whatsoever to take a regular Vitamin B12 supplement. At the same time they should include a mineral tablet or capsule that provides them with Iron, Calcium, Zinc and Iodine. This is particularly important for women who are pregnant or breastfeeding.
It is worth noting that many “Vitamin tablets” contain very little Vitamin B12, and one should make sure to take a separate tablet that contains adequate amounts of this vitamin to provide the recommended daily intake (RDI) of Vitamin B12.
Milk and Dairy Products
Those who include milk and dairy products like curd, yoghurt, cheese and ice cream in their diets will get as much calcium as they require from these foods - and if fish and seafood is included, this provides enough iodine for the thyroid gland to function effectively. Small fish like sprats and sardines have an added benefit in that they also provide calcium.
Those who do not eat any “flesh from the sea” should ensure that they get enough iodine either by making sure that they use iodised salt or (as the Japanese do) eat seaweed. For vegans, calcium may be obtained from almonds, legumes, oranges and many green vegetables. Pregnant women and older women who do not consume dairy products and fish should seriously consider taking a calcium supplement.
Zinc is a trace element that is found in meat as well as in shellfish like mussels, but intake is usually adequate in most vegetarians because legumes (especially soya) nuts (like cadju-nuts), seeds (like pumpkin) and whole grains provide enough zinc. Protein is rarely a problem for vegetarians since most products made from grains, nuts and seeds (especially foods like soya and lentils) easily contribute enough to meet the RDI for protein.
Depriving oneself of meat is not a recipe for poor health or deficiency diseases. By sensibly selecting the right vegetarian items, a man can provide himself with all the nutrients needed for good health.
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