Vegetarianism is a popular lifestyle choice worldwide, with many people adopting this approach to support a healthy, environmentally driven, and experienced lifestyle.

While a diet exclusive food of animal origin does have its benefits, there are also some health benefits. In this article, we will explore the risks of being an exclusive vegetarian, including the deficiencies and complications that may arise.

What is an Exclusive Vegetarian Diet?

Before we can discuss the risks of an exclusive vegetarian diet, it is essential to understand what it is. An exclusive vegetarian diet is a diet that excludes all animal products entirely.

This means that you avoid consuming chicken, beef, pork, lamb, fish, and any other food that has animal origins. It also means no dairy products, eggs, or honey.

Complications of an Exclusive Vegetarian Diet

While a vegetarian diet may offer numerous health benefits, an exclusive vegetarian diet can lead to certain complications. Below are some of the risks of following a plant-based diet without including animal products.

Protein Deficiency

Protein is an essential macronutrient that is found in animal products. While plants also contain protein, these sources are often incomplete, meaning that they do not contain all the essential amino acids that the body requires.

Plant-based proteins can also be harder for the body to digest, leading to negative side effects like bloating and indigestion. Over time, protein deficiency can lead to muscle wastage, fatigue, and weakness, particularly among older adults and athletes.

Vitamin B12 Deficiency

Vitamin B12 is essential for the body’s nervous system and plays a crucial role in the formation of red blood cells. The primary source of B12 is found in animal products like meat, fish, and dairy.

A deficiency can lead to pernicious anemia, which can cause nerve damage, fatigue, and weakness.

Zinc and Iron Deficiency

Zinc and iron are essential minerals required for proper function in the body. Zinc helps to support the immune system, while iron is essential for the formation of red blood cells.

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While zinc and iron can be found in plant-based foods like spinach and beans, they are not as absorbable as those derived from meat and dairy sources, which can lead to deficiencies over time if not carefully monitored.

Low Calcium Levels

Calcium is essential for strong bones and teeth. While dairy products are rich in calcium, there are also non-dairy sources like leafy greens, nuts, and seeds.

However, these sources are often not as bioavailable as the calcium derived from dairy products.

Inadequate Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats needed in the body for numerous functions, including brain function and heart health.

While these fatty acids can be found in plants like flaxseed and chia seed, the version found in fish is far more potent and easier for the body to absorb. Over time, cultivating a deficiency in Omega-3 fats can cause cardiovascular complications and cognitive decline.

Eating Disorders

Some individuals become exclusive vegetarians to mask or understand the real issue, often seen in eating disorders like anorexia and bulimia.

They believe that by adopting such a lifestyle, they are practicing ‘healthy eating’ when, in reality, it is not the case. In these cases, seeking professional help is necessary to sort out the underlying psychological and emotional issues.

Final Thoughts

An exclusive vegetarian diet can pose risks to your health if not carefully planned and monitored. While it is an admirable lifestyle approach that aligns with environmental and ethical values, it can be detrimental if not properly managed.

If you are considering adopting this lifestyle, it is essential to consult a nutritionist or dietitian to ensure that you get the necessary nutrients that come with animal-derived products.

You could also incorporate supplements in your diet to keep vitamin B12, iron, and zinc levels in check.