Plenty evidence suggests that vegetarians are actually healthier than meat eaters. Studies of people who follow vegetarian diets have found that they have lower rates of heart disease, cancer, and obesity than those consuming the typical diet that heavily relies on meat and animal foods. Vegetarians are more likely to be more physically active and at their desired weight for their height. Another benefit is that they have lower blood cholesterol levels, lower blood pressure, lower rates of most types of cancer, and better digestive function. Due to the high fiber content of their diets, vegetarians suffer less constipation than meat eaters. Part of the reason for the health advantages of vegetarian diets is that plant foods are higher in fiber and richer in certain vitamins and minerals. Also, vegetarian foods are more likely to be lower in fat and calories than most animal derived foods. There is no reason to fear protein deficiency because many plant foods contain abundant protein. The following vegetarian foods are excellent sources of the protein your body needs: beans such as fava beans, garbanzo beans, kidney beans, white beans, black eyed peas, lentils, soy beans and soy products, all nuts and seeds and peanut butter. If your diet allows dairy products than of course even low fat milk, yogurt, cheese, and eggs all contain complete proteins. Going vegetarian can be a healthy transition but you have to be aware of certain nutrients that may be lower in vegetarian foods. If you decide to be a strict vegetarian and avoid even eggs, milk, and dairy products you may run the risk of a calcium deficiency. So here is a list of vegetarian foods that are rich in calcium and that you should take extra care to include in your diet: soy milk, almonds, sesame seeds and sesame seed products, broccoli, kale, collard greens, figs, blackstrap molasses, calcium fortified orange juice. If you do not drink vitamin D fortified milk, then you should try to get at least 15 minutes of sunlight exposure so your body can manufacture enough vitamin D to assist in the absorption of calcium and ensure strong and healthy bones. __
