by Patricia Albers

Created on: August 23, 2008

There is an abundance of scientific evidence that points to the legitimate benefits of including plenty of vegetables in one's diet to reduce and control disease and chronic medical conditions. Socrates, Plato, Pythogoras, and Epicurus, from whom the word epicurean (love of food and drink) derives, were all famous vegetarians. Modern day devotees include Leonardo da Vinci, Paul McCartney, Tolstoy, Steven Jobs, and champion triathete Dave Scott. Our mothers and grandmother's advice to eat our vegetables is not just an "old wives tale" or a "passing fad" for those seeking weight loss; it is an important tool in living a healthier life.

There are varying degrees of vegetarianism "Lacto-ovo" includes people who eat dairy and egg products, "lacto" includes people who eat dairy but no eggs, and "ovo" includes people who eat eggs, but no dairy. "Vegans" exclude all animal foods as well as the use of animal byproducts. Some vegetarians eat meat: "semi-vegetarians" exclude red meat, but eat other meats in small quantities, "pescevegetarians" eat fish, and "pollovegetarians" eat poultry.

Considering the special restrictions in dietary intake, vegetarianism requires a dedicated awareness of one's diet, especially during the transition period; the transition period may take up to five years with planned periods of progression towards the exclusion of meat and the gradual increase of vegetable consumption. Of special concern is the replacement of nutrients previously provided in the diet such as quality protein, the B-complex vitamins especially vitamin B-12 (only found naturally in animal sources), vitamin D, iron and calcium. Supplementation using vitamins and fortified food products (such as cereals and brewer's yeast) replace the source of vitamin B-12 and related B vitamins such as B-2 and B-6. Beans (including soy products), legumes, and nuts are replacement sources for quality proteins. Soy products provide a very high quality protein that is nutritionally superior in some aspects to meat-based protein since it does not contain saturated animal fats.

Though commonly found in Eastern cultures - Ayurvedic medicine includes regular use of vegetarianism - it is gaining acknowledgement and acceptance in the Western medical community due to published scientific data. The Surgeon General, in his 1988 Report on Nutrition and Health, advises increased consumption of whole grain foods, cereal products, vegetables and fruits; the focus of the report is primarily on the relationship

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