Health Benefits of Becoming Vegetarian

By Dickson Osas


Most vegans consume more fruit or vegetable-derived foods to enhance their well-being and body functionality. This vegetable from research provides adequate antioxidant that help regulates the body system and secures the body from deadly diseases like Cancer, Cardiovascular diseases, Diabetes, Parkinson’s disease, Alzheimer’s disease (AD), amyotrophic lateral sclerosis (ALS), multiple sclerosis, depression, memory loss and many more.

In a research conducted in 2019, 8% of the population in the United States between the ages 18-34 ascertain that they are vegetarians, 7% between the ages 35 – 54, 2% between the age of 55 – over accepted to be vegetarian which makes its to be 5% of the entire population of the United States agreeing to be a vegan.

Types of Vegetarian

There are several kinds of vegetarians throughout the world. Each set has its unique attributes and what they confound with.


This set of vegetarianism permits only fruit, nuts, seeds, and other plant matter that can be gathered without harming any plant within the biosphere.

Macrobiotic diets

Macrobiotic diets majorly focus on whole grains and beans.

 Lacto Vegetarianism

This vegetarian set includes dairy products in their foods but rejects eggs.

Ovo Vegetarianism

They include eggs in their diets but do not take-in dairy products.

 Ovo-Lacto vegetarianism (or Lacto-ovo vegetarianism)

This set of vegans includes animal products such as eggs, milk, and honey in their daily diets.

Sattvic Diet

 They are also known as the yogic diet; it is a plant-based diet that may also include dairy and honey but excludes eggs, alcoholic drinks, blue cheeses, mushrooms, coffee, black and green tea, chocolates, and any forms of stimulants are most times excluded from the diet.


This category of vegans avoids any animal meat and byproducts such as eggs, milk, honey (not necessarily), and things refined or created using any such product, such as animal-tested baking soda or white sugar processed with bone char.


Adding seafood into an otherwise vegetarian diet is known as pescetarianism. Pescetarians occasionally ingest animal products such as eggs and dairy, but they do not eat meat..


There are several reasons why vegetarianism is of more advantage:

  1. Weight Loss: Being a vegetarian helps in shoving off excess weight from vegans, at least in the short term. Researchers prove the fact in the short term only while a long-term effect of vegetarianism relative to weight loss needed to be considered.
  2. Low Cholesterol: Vegans’ relatives have low cholesterols compared to people having meat in their diets. A study in 2015 by systematic review supported that vegans have low cholesterol levels.
  3. Cancer: cancer is one of the most dangerous diseases on earth today, and many attempts are out to put an end to rampaging diseases. Some research has postulated that vegans have a lesser risk of cancer than meat-eating people.
  4. Cardiovascular disease: Many reports have been postulated that non-vegetarians have a higher risk of cardiovascular diseases (CVD) than vegans. In research, it was ascertained that vegans have a 24% lower risk of mortality from ischemic heart disease (IHD) compared with non-vegetarians, with Lacto-ovo vegetarians having a 34% reduced risk and vegans a 26% reduced risk.
  5. Type 2 Diabetes: Specifically, type 2 diabetes results in insufficient insulin deposited, resulting in insulin resistance. Type 2 diabetes has always encountered difficulties in curing. For any diabetes patient, it’s very important to control the number of carbohydrates consumed in their diet. Hence, a richly loaded fiber vegetarian diet is advisable because of the low glycemic index.


  1. Study the required nutrients and method of obtaining them from different vegetation
  2. Get the necessary tips and recipes from various vegan websites, a complete nutritionist, and other vegetarians
  3. Draw out a definite food menu
  4. Begin your journey to become vegan gradually


According to scientists, a vegetarian diet is highly beneficial to every class; below are the food sources for vegetarians of different classes.

  Necessary Nutrition

Sources of Food


Eggs, soy, nuts, nut butter, seeds, pulses, and cereals.  

  Vitamin D

Fortified dairy, soy milk, and breakfast cereals and through ultraviolet ray

  Vitamin B-12

Yeast, eggs, dairy products, fortified foods


Milk products, fortified cereals, dry beans, nuts, and soy products


Seaweed, yogurt, milk, cheese, enriched bread, enriched macaroni, prunes, lima beans, apple juice, green peas, and Banana  


Pulses, including beans, chickpeas, lentils, tofu, spinach, cashew nuts, and green peas with vitamin C, can help abstract Iron for the body.


Yogurt, cheese, tofu, fortified orange juice, turnip greens, and broccoli. 


Vegans, as they are known, are a class of people who do not eat meat to get all the necessary nutrition for their well-being. Being a vegan is medically profitable in some cases as some physicians prescribe abstinence from meat to their patients, primarily obese people.