Dear Komal
Is a vegetarian diet less healthy than a non-vegetarian diet?
Do vegetarians need to take extra care about what they eat?
What should vegetarians keep in mind about their diet, especially as they get older?
Thank you.
Ravi Prasad

Vegetarian diets are healthy if taken in the correct combinations and proportions.

Although the first quality protein is obtained from animal food, we can procure good quality proteins from plant foods as well.

Plant foods are rich in whole grains, fruits and vegetables, which provide many essential nutrients including fibre.

Fibre is an antidote for many ailments -- mainly gut health. A balanced healthy diet must contain sufficient amount of fibre to be a metabolically active diet.

As the sources of B12 are mainly animal foods, most vegetarians do have its deficiency.

Lacto-vegetarians may not have this deficiency but strict vegans may require additional supplements.

Exposure to direct sunlight is the best way of gain Vitamin D. But if that is restricted, you may develop a deficiency.

To prevent the same, you can include sea food, mushrooms, eggs, etc, in your diet and additional Vitamin D supplements.

Our diet can provide all the macro and micro nutrients if it meets individual requirements.

Plant foods are also rich sources of phytonutrients, which are powerful antioxidants like zinc, manganese, magnesium, vitamin C, etc, that can help fight the damage caused to our bodies’ cells over time.

If these requirements are not fulfilled by diet alone, then supplements may be required to prevent deficiencies which can otherwise impact our health and immunity. 

It’s good to know that you eat healthy.

Focus on a high protein, fibre rich, low fat and low carb diet.

Eat lots of vegetables, fruits and salads.

Include whole grains, nuts and anti-inflammatory foods.

Drink plenty of water to remain well hydrated and sleep well.

Do strengthening and endurance exercises with some cardio activities to increase lean mass.

Being vegan has its challenges.

A high protein requirement is difficult to achieve in a vegan diet, though not impossible.

Plant-based foods with good cereal-pulse, cereal-nut combinations, lentils, soya, quinoa, spirulina, etc, can provide a good protein diet.

All meats made from plant food or vegan meat are good and include proteins from plant origins.

They are a good source of fibre, folate and iron, while containing less saturated fat than animal meat. There can, however, be nutritional deficiencies in a vegan diet if not properly balanced.