How healthy is it really to be vegetarian?

Living a vegetarian lifestyle and still being healthy? Yes, that’s possible. The myth that a meatless diet causes many deficiencies and is therefore unhealthy is still persistent.

In fact, statistically speaking, vegetarians live healthier lives than meat eaters. After all, it is first and foremost important to eat a balanced diet, whether with or without meat.

Find out how healthy it really is to be vegetarian and what to consider for the meatless diet.

What can vegetarians eat?

What vegetarians integrate into their diet can be just as individual as the motivations for the meatless diet. Some abstain from meat for the benefit of the animals, some live vegetarian or vegan for the sake of the environment and others do it for their health.

Because studies show that vegetarians and vegans live healthier lives than meat eaters. This is mainly due to the fact that they are more intensively concerned with their diet and health than those who eat a mixed diet.

By definition, there are several forms of vegetarianism:

Why it’s healthy to be vegetarian

By avoiding meat and sausages, vegetarians absorb less saturated fat with bad cholesterol. As a result, vegetarians are less likely to suffer from cardiovascular diseases or gastrointestinal diseases and are less likely to suffer from high blood pressure or elevated blood lipid levels.

Vegetarians are also less likely to be overweight. Because those who are meatless are more likely to consume healthy foods.

If you eat a balanced vegetarian diet, you can be above-average healthy.

Although there are many reasons for the vegetarian diet, there are still often doubts. The concerns mainly revolve around the sufficient protein supply or the lack of iron and vitamin B12. ^​1​

That’s why we’ve taken a closer look at these points for you. We’ll tell you what really matters and how you can live a healthy vegetarian lifestyle.

With or without meat – it has to be balanced!

Fruits and vegetables should be a large part of the diet, not only for vegetarians but also for those who eat a mixed diet. They provide important fiber and vitamins.

The daily requirement for carbohydrates should be covered with whole grains such as superfood oatmeal, whole grains, or potatoes, regardless of your dietary preferences.

We can help with breakfast, because we prefer to use whole grains for our cereals and porridges.

Healthy fats, on the other hand, come from nuts, seeds, and vegetable oils and fats.

On the other hand, legumes such as beans, lentils, or chickpeas provide the necessary protein intake for vegetarians. Tofu or tempeh are also popular sources of protein. Vegetarians who include animal products in their diet can consume additional protein via eggs, milk, and dairy products.

As a vegetarian, you should keep this in mind!

Many myths surround why it should be unhealthy to live a vegetarian lifestyle. We will take a closer look at the most well-known of these:

Myth 1: Vegetarians don't eat enough protein

In addition to carbohydrates and fat, protein is one of the three basic building blocks of our body. It is primarily responsible for building body tissue. Consequently, a protein deficiency leads to a disruption of various body functions.

The daily protein requirement of an adult human is 0.8 grams of protein per kilogram of body weight. In the vegetarian diet, fish and meat are omitted as sources of protein. However, vegetarians and vegans in industrialized countries are hardly affected by a protein deficiency. There are enough plant-based alternatives to easily cover your daily needs.

Here is an overview of the most important vegan protein suppliers:

Unlike meat and fish, these protein sources also contain important fiber. You will look for them in vain in meat and fish.

If you eat a vegetarian diet, you can also integrate eggs, milk, and dairy products into your diet.

Myth 2: Vegetarians suffer from iron deficiency

Iron deficiency is the most common undersupply worldwide. According to the World Health Organization, about 30% of all people suffer from an iron deficiency. However, developing countries are more affected than industrialized countries.

Since animal products have a high iron content, vegans and vegetarians are more likely to be affected by iron deficiency.

However, if you pay attention to your diet and eat a balanced diet, you have nothing to worry about.

Iron can be found in numerous plant foods, such as:

However, plant-based iron is absorbed worse by the body than iron from animal products. That’s why smart combining is important. For example, vitamin C improves the absorption of iron.

A possible combination: Enjoy a glass of orange juice with your favourite VERIVAL cereal in the morning. With the vitamin C from the oranges, you can better absorb the iron contained in your cereal.

Another tip: a splash of lemon on your vegetables will help absorb the plant-based iron.

In addition, you should not combine iron-containing foods with milk or dairy products, as they inhibit iron absorption.

For this reason, vegetarians are more likely to be iron deficient than vegans. Since they completely eliminate animal products, they also eliminate milk from their diet.

Myth 3: Vitamin B12 is only found in animal products

Vitamin B12 is the only vitamin that must be ingested through food and can only be found in relevant amounts in animal products. For this reason, vegans have a hard time meeting their daily requirement for vitamin B12 in the long run. According to recommendations, this is 3 micrograms per day.

The vitamin plays an important role in blood formation and cell division. In addition, it is important for our nervous system and also contributes to a functioning immune system.

A deficiency of vitamin B12 often manifests as fatigue, difficulty concentrating and neurological symptoms, such as a tingling sensation in the fingertips. However, our body can store its vitamin B12 reserves for several years. As a result, a deficiency often becomes noticeable very late.

Vitamin B12 is responsible for many important body functions. It contributes to normal energy metabolism and normal function of the nervous system. ^​2​

Since vitamin B12 is not only contained in meat but also in eggs, cheese, and milk, vegetarians can cover their daily needs with these sources.

If you do not eat any animal products, you should take vitamin B12 in the form of supplements to avoid a deficiency.

In any case, regular blood tests should also be carried out to detect a deficit in time. However, this also applies to meat eaters, not just to vegetarians and vegans.

Myth 4: Vegetarians can’t meet their omega-3 needs

Omega-3 fatty acids are among the essential fatty acids. This means that they cannot be produced by the body itself and must be absorbed through food. They are especially important for heart health and the normal functioning of our brain.

You may have heard that fish is particularly high in healthy fat. These mainly include cold-water fish such as salmon, sardines, mackerel, or herring.

However, unlike vitamin B12, omega-3 is also found in plant oils such as linseed oil, rapeseed oil, or walnut oil. Additionally, the need can be covered by nuts and seeds.

Vegetarians who pay attention to their diet have no shortage to fear. It’s easy to incorporate omega-3 into your breakfast if you use a handful of nuts as a porridge topping, for example.

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