Vegetarian Diet: Most Effective Supplements

A vegetarian diet excludes the consumption of meat and fish but may include animal products such as eggs and dairy (lacto-ovo-vegetarian diet). Some variations, like the vegan diet, exclude all animal products. Adopting a vegetarian diet offers numerous health benefits. Studies show that it can reduce the risks of cardiovascular diseases, type 2 diabetes, hypertension, and certain cancers. This is due to a diet rich in fiber, antioxidants, and unsaturated fatty acids, which promote better weight regulation and a healthy metabolic profile. Additionally, this diet supports an ecological approach by reducing the environmental footprint associated with meat production. However, there are limitations, particularly due to risks of nutritional deficiencies. A poorly balanced vegetarian diet can lead to deficiencies in proteins, iron, zinc, calcium, vitamin D, and vitamin B12, which are essential for the body's proper functioning. The consequences can include low energy, decreased bone density, or neurological disorders. It is thus crucial to vary plant sources and, if necessary, resort to supplementation, particularly for vitamin B12. It is recommended to consult a health professional or a nutritionist to tailor this lifestyle to individual needs.