Going meatless can be awesome for your physical health as well as the planet's, but being a vegetarian doesn't come without its own risks. Whether you've lived meat-free for years or you're just about to get started, here are six health risks all non-animal eaters need to look out for.
1. Low Vitamin D
Yes, you can get vitamin D from plant sources and supplements. But there's a certain version of vitamin D (D3, that is) that only comes from animals. Sorry. Be sure to bump up your calcium supplementation if you're cutting out meat because low D levels, which iscommon among vegetarians — and especially vegans — can lead to brittle bones. Low calcium is also a common problem among non-meat-eaters.
2. Not Enough Zinc
Beef and lamb are two of the highest sources of zinc. So it's easy for those who keep these items out of their mouths to not get enough of the mineral that undergirds your immune function. Luckily, the third-highest source of the stuff issunflower seeds. Enjoy the excuse to pop open a bag and crunch some if you're feeling under the weather.
3. Anemia
Animal proteins are a prime source of iron, which helps your blood cells transport nutrients throughout your bod. Low iron levels can lead to a condition called anemia, which makes you fatigued, increases your heartbeat, and leaves you more winded from climbing the stairs.
Anemia's a common problem for vegetarians but you can offset your risk of the issue by bulking up on leafy greens, nuts, and soy. Even better: CHOCOLATE.
4. Anxiety
In 2012, scientists compared the mental health exams of over 240 vegetarians and 240 meat eaters. They found a noticeably higher rate of psych issues among those who didn't consume animal protein. Thirty-one percent of vegetarians met the criteria for an anxiety disorder, whereas just 13 percent of meat-eating folks followed suit.
Nutrient deprivation could be one explanation for why there's more anxiety among vegetarians. But how about the stress of worrying whether you can ever eat anything at the restaurants your friends pick, or fielding judgment for your eating habits, or feeling the strain on your wallet because seitan is friggin' expensive?
5. Depression
The same study also found that vegetarians were more depressed. Twenty-four percent of plants-only eaters suffered from the issue compared to 10 percent of the carnivorous crowd.
The researchers reasoned it might have to do with low vitamin B12 levels, which has been linked to depression — and can happen when you're not eating meat (since poultry and four-legged creatures are prime sources of it.) But they also noted that feeling blue might incline people to try out a vegetarian diet as an attempt to make themselves feel better through (supposedly) healthier habits.
6. Eating Disorders
If you thought your friend's veganism was always a cover for something more sinister, your hunch might be spot on. Nearly 4 percent of the vegetarians in the above study said they'd binged, purged, taken diet pills, or severely restricted their food intakes over the course of their lives. Only 0.8 percent of the meat eaters said the same.
Another study found that people who'd received treatment for an eating disorder were four times more likely than the general population to never eat meat. Other research suggests abouthalf of all people with an eating disorder (especially anorexia) eat some form of a vegetarian diet.
No, not all vegetarians and vegans need to check into an inpatient facility. But if you can't stop obsessing over the avoidance of animal protein or you panic about no vegan options being nearby when you're starving, your dietary choices may be a red flag signaling deeper issues.
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As an enthusiast and expert in nutrition and dietary choices, it's evident that adopting a vegetarian lifestyle can have both positive and potential negative impacts on one's health. The information presented in the article highlights several health risks associated with a meatless diet, and I will provide a comprehensive overview of the concepts discussed:
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Low Vitamin D:
- Vitamin D is crucial for bone health, and the article points out that vitamin D3, a form essential for the body, is primarily found in animal sources.
- Lack of vitamin D is common among vegetarians, especially vegans, and can lead to brittle bones.
- Calcium supplementation is recommended to offset the risk of low vitamin D levels.
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Not Enough Zinc:
- Zinc, vital for immune function, is abundant in meat, particularly beef and lamb.
- Vegetarians need to be mindful of zinc intake and can turn to alternative sources like sunflower seeds to meet their zinc requirements.
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Anemia:
- Animal proteins are a primary source of iron, necessary for the transportation of nutrients in the blood.
- Low iron levels, common among vegetarians, can lead to anemia, causing fatigue, increased heartbeat, and shortness of breath.
- Plant-based iron sources such as leafy greens, nuts, soy, and even chocolate are recommended to offset the risk of anemia.
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Anxiety:
- A study comparing the mental health of vegetarians and meat eaters found a higher rate of anxiety disorders among vegetarians.
- Nutrient deprivation, along with potential stressors related to dietary choices, may contribute to higher anxiety levels in non-meat eaters.
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Depression:
- The same study reveals a higher prevalence of depression among vegetarians, possibly linked to low vitamin B12 levels.
- Vitamin B12 is primarily found in meat, and its deficiency can contribute to depressive symptoms.
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Eating Disorders:
- A small percentage of vegetarians in the study reported engaging in disordered eating behaviors such as bingeing, purging, and severe food restriction.
- Other research suggests a higher likelihood of individuals with eating disorders, especially anorexia, following a vegetarian diet.
It's important to note that while these risks exist, not all vegetarians or vegans will experience them. However, individuals should be aware of potential nutrient gaps in their diet and make informed choices to ensure a well-balanced and nutritionally adequate vegetarian or vegan lifestyle. It's advisable to consult with a healthcare professional or a registered dietitian to address specific dietary concerns and ensure optimal health.
