Women who are vegetarian have thought that not consuming meat products is a great way to reduce their fat intake, boost their carbohydrates and improve their overall health. Are they right in this way of thinking? Research is showing us that vegetarians are generally healthier than meat-eaters, that they have a lower incidence of cancer and heart disease and that they have leaner bodies

We need to be in the know: being a vegetarian doesn’t guarantee improved health. When the health of vegetarian women is compared to non-vegetarians, they took in less:
” Calcium: Essential to the formation and maintenance of strong bones and teeth.
” Zinc: Even a minimal deficiency of zinc impairs thinking and memory. Important for a strong immune system.
” Vitamin B12: a vitamin crucial for healthy red blood cells and nerve fibers.

Those in the study ate less than half the RDA for B12. Since B12 is found only in animal products (red meat, fish, shellfish, eggs and milk are good sources) strict vegetarians (or “vegans”) must look for foods, such as soy milk, that are fortified with this vitamin.

Zinc is found almost exclusively in meat (oysters are an especially rich source). An exception is whole grains, but stay away from grains that are refined as they lose their zinc content. Wheat germ is one of the best zinc sources. You can easily add a tablespoon or two to hot cereals, casseroles, soups or blender drinks.