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"We also know that vegetarians are less susceptible to most of the Western diseases, and as a consequence live longer than the rest of us. (Though near vegetarians—so-called flexitarians—are just as healthy as vegetarians.) Exactly why this should be so is not quite as clear as the fact that it is." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Several studies have shown that vegetarians do have significantly higher bone mass later in life, which would indicate that vegetarians lose bone more slowly than nonvegetarians.40' 41 Many high-protein animal foods also contain high amounts of phosphorus, which mobilizes calcium from the bones in order to maintain homeostasis in the bloodstream. High-phosphorus beverages are also implicated in osteoporosis. A study in children demonstrated a severe impact of soft drinks on calcium levels." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"The American Dietetic Association (ADA), the world's largest organization of professional dieticians, published the following statements in June 2003 on a vegetarian diet and lifestyle:9 Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"This is largely because the eating habits of most vegetarians in this country make them pasta and grain dependent. They might be more appropriately called "grain-etarians." The vegetarians of southern India, where I perform heart operations as a part of missionary work, develop diabetes and heart disease in their twenties. Repeat, they're vegetarians! Yes, they don't eat meat, but they do eat refined, ground-up legume and grain products and have little access to fresh vegetables. I believe that the key here is really semantics." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"Certain vegetarians may need increased dietary zinc because of lower absorption. Most vegetarians have adequate zinc to meet needs. vegetarians or others whose major food staples are grains and legumes may consume enough phytates to reduce absorption by one-third. The consumption of dairy products also reduces zinc bioavailability because of the zinc-binding action of casein and calcium. Zinc Supplements Zinc supplements are available in a number of forms. Zinc gluconate is readily absorbable. Zinc picolinate is also absorbable, but absorption may be offset by increased elimination." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"Several studies have shown that vegetarians do have significantly higher bone mass later in life, which would indicate that vegetarians lose bone more slowly than nonvegetarians.40' 41 Many high-protein animal foods also contain high amounts of phosphorus, which mobilizes calcium from the bones in order to maintain homeostasis in the bloodstream. High-phosphorus beverages are also implicated in osteoporosis. A study in children demonstrated a severe impact of soft drinks on calcium levels." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"News for vegetarians - Vegetarians and vegans have no direct sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (long chain omega-3 fatty acids) in the diet. So they must convert alpha-linolenic acid to EPA and DHA in the body. Scientific studies suggest that although the conversion to EPA and DHA is slow and incomplete (possibly only 10% of alpha-linolenic acid is converted), and although vegetarians tend to have lower blood levels of long chain omega-3 fatty acids, it is adequate to meet the needs of most people." - Jan Lovejoy, Get Balanced-the Natural Way to Better Health with Superfoods (Get the book.)

"Most vegetarians have adequate zinc to meet needs. vegetarians or others whose major food staples are grains and legumes may consume enough phytates to reduce absorption by one-third. The consumption of dairy products also reduces zinc bioavailability because of the zinc-binding action of casein and calcium. Zinc Supplements Zinc supplements are available in a number of forms. Zinc gluconate is readily absorbable. Zinc picolinate is also absorbable, but absorption may be offset by increased elimination. Zinc sulfate and zinc acetate are also available as supplements." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"Ironically, however, after about 10 years of popularity with vegetarians, the miraculous effectiveness of echinacea dropped among vegetarians. This is because echinacea has a cold energy and vegetarians tend to get illnesses of a cool nature. When echinacea was combined with an energetically appropriate herb for vegetarians, however, such as Siberian ginseng, its effectiveness for vegetarians was regained. Michael had a further reason to bring energetics to Western herbs. He also saw the incredible importance of diet and its influence on illness and the effectiveness of Western herbs." - Michael Tierra, The Way of Herbs (Get the book.)

"We see many vegetarians with low blood levels of both. The word carnitine comes from the Latin word carnis, meaning flesh or meat. The highest quantities of L-carnitine are found in mutton from older sheep, followed by lamb, beef, other red meat, and pork. The least amount is found in plant food. Many vegetarians fail to get enough L-carnitine in their diet and may also lack the methionine and lysine needed to synthesize it in their bodies." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"In a study of 50,000 vegetarians, the American National Institute of Health found that vegetarians live longer and have an impressively lower incidence of heart disease. They also have significantly lower rates of cancer than meat-eating Americans have. What we eat has a critical impact on our health. According to the American Cancer Society, up to 35% of the nearly 900,000 new cases of cancer each year in the United States could be prevented by following proper dietary recommendations." - Andreas Moritz, Cancer Is Not A Disease - It's A Survival Mechanism (Get the book.)

"This fact, in combination with the historically low ingestion of omega-3 fatty acids over the past 100 years, is why omnivores actually have higher tissue levels of ALA than vegetarians. Therefore, omnivores with a high meat diet will have slightly more omega-3s in their tissues than moderate meat eaters and vegetarians. Some have misinterpreted this to associate ALA with prostate cancer risk." - Freedom Press, Natural Cancer Cures: The Definitive Guide to Using Dietary Supplements to Fight and Prevent Cancer (Get the book.)

"Though near vegetarians—so-called flexitarians—are just as healthy as vegetarians.) Exactly why this should be so is not quite as clear as the fact that it is. The antioxidants in plants almost certainly are protective, but so may be the omega-3s (also essential nutrients that we can't produce ourselves) and the fiber and still other plant components and synergies as yet unrecognized; as the whole-grain study suggests, plant foods are apt to be more than the sum of their nutrient parts." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Part-time vegetarians reap health benefits. There's not a great deal of research on part-time vegetarians, but in my opinion, eating vegetarian more often and being carnivorous less often offers a number of distinct benefits. In one Swedish study, healthy semivegetarian or lacto-vegetarian women had a lower risk of overweight and obesity than did omnivorous women. There's one of the most prized benefits right there! The researchers concluded that the advice to consume more plant foods and fewer animal products might help individuals control their weight." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"Types of Vegetarians_ vegans, the strictest of the vegetarians, thrive solely on plant foods, specifically vegetables, fruits, nuts, seeds, grains, and legumes. This regimen omits all animal foods, including meat, poultry, fish, eggs, dairy products, and honey. lacto-vegetarians eat milk and milk products in addition to vegetable foods. lacto-OVO-vegetarians consume eggs along with milk products and vegetables. This basically is a nonflesh diet. pescovegetarians eat fish in addition to the plant sources." - Gary Null, Get Healthy Now with Gary Null: A Complete Guide to Prevention, Treatment and Healthy living (Get the book.)

"Perhaps the Chinese were the original vegetarians and part-time vegetarians—the traditional Chinese diet is primarily vegetarian, featuring lots of vegetables, rice, and soybeans. It's a no-brainer that the typical Asian diet is markedly different from the standard American one, but you may still be wondering how much is really known about its health benefits. For that information, we turn to the Cornell-China-Oxfprd Project on Nutrition, Health, and Environment, a long-term study comparing the diets of rural China with average American ones. Since the early 1980s, T." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"They might be more appropriately called "grain-etarians." The vegetarians of southern India, where I perform heart operations as a part of missionary work, develop diabetes and heart disease in their twenties. Repeat, they're vegetarians! Yes, they don't eat meat, but they do eat refined, ground-up legume and grain products and have little access to fresh vegetables. I believe that the key here is really semantics. Rather than thinking in terms of vegetarian or vegan, let me introduce the term vegephile: "one who likes to eat vegetables." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"The least amount is found in plant food. Many vegetarians fail to get enough L-carnitine in their diet and may also lack the methionine and lysine needed to synthesize it in their bodies. Other reasons for L-carnitine deficiencies include genetic defects; aging; cofactor deficiencies of vitamin B-6, folic acid, iron, niacin, and especially vitamin C; liver or kidney disease; and the use of certain medications, particularly anticonvulsant drugs." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"DHA in vegetarians Many vegetarians consume enough flax, hemp, walnuts, and greens (sources of short-chain omega-3 fat) to internally "manufacture" sufficient quantities of DHA fat (a long-chain omega-3 fat). But many do not. The benefits of DHA are too substantial to be ignored. Even people with seemingly ideal diets—from vegans to omni-vores—have been found to be too low in this extremely beneficial compound.60 A recent study published in the Journal of Nutrition showed that when vegetarian subjects were given algae-derived DHA, their levels of EPA increased over 100%." - Dr. Joel Fuhrman, Cholesterol Protection for Life, New Expanded Edition (Get the book.)

"Low blood pressure in vegetarians, the possible role of potassium. Am J Clin Nutr 1983; 37: 755-762 6. Prior IA, Evans JG, Harvey HP et al. Sodium intake and blood pressure levels in two Polynesian populations. N Eng J Med 1968; 279: 515-520 7. Sacks FM, Rosner B, Kass EH. Blood Pressure in vegetarians. Am J Epidemiol 1974; 100: 390-398 8. Armstrong B, Van Merwyk AJ, Coates H. Blood pressure in Seventh-day Adventist vegetarians. Am J Epidemiol 1977; 105: 444-449 9. Armstrong B, Phil D, Clarke H. Urinary sodium and blood pressure in vegetarians. Am J Clin Nutr 1979; 32: 2472-2476 10." - Michael T. Murray, ND, Textbook of Natural Medicine 2nd Edition Volume 1 (Get the book.)

"The toxins that may be stirred up in your system may affect the baby in utero or through the breast milk. • vegetarians who eat mainly whole grains, legumes and plenty of fruits and vegetables rarely need to cleanse. They naturally eliminate more often and have a very clean digestive tract. • People who do heavy physical work should postpone cleansing until they have more time and energy. Cleansing can produce symptoms of fatigue which may hinder expending energy. • If you suspect you have heavy metal toxicity, it is not a good idea to cleanse without supervision." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.)

"It is not unusual for vegetarians to consume large amounts of vitamin C, which increases their absorption of dietary iron. Most grain products in the United States are fortified with iron. Despite this fortification, most pregnant and premenopausal women receive less than the RDA for iron in their diet. Balancing Deficiency and Overload of Iron Iron is an unusual nutrient because the body has a very limited capability to excrete excess iron. The three main factors that affect iron balance are absorption, losses, and the amount in stores." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"So does the aging process, an overactive thyroid, antidepressants, and gum disease. vegetarians tend to have lower levels. Athletes, or individuals involved in continual high-intensity exercise, also register low on the CoQIO scale, most probably the result of a free radical torrent caused by the massive metabolic demands of overworking muscles. It's clear to see why CoQIO deficiency is quite common, yet harder to understand why it is so overlooked. Research indicates that if the CoQIO level in your body drops by 25 percent, your organs may become deficient and functionally impaired." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"What's more, eating fat causes the body itself to manufacture excessive amounts of cholesterol, which explains why vegetarians who eat oil, butter, cheese, milk, ice cream, glazed doughnuts, and French pastry develop coronary disease despite their avoidance of meat. Medicine subdivides cholesterol into two types. High-density lipoprotein, or HDL, is sometimes known as "good" cholesterol." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"Women who take in insufficient calories, such as strict vegetarians who eat no animal products or others with extreme diets, may have insufficient dietary fat and low cholesterol. Adequate cholesterol is needed to manufacture hormones. If no cholesterol is found in the diet and the liver is not manufacturing adequate cholesterol, these women may have amenorrhea due to insufficienr hormone levels. Measuring the cholesterol level can be telling in such cases." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Vegetarians who avoid meat and dairy are also at risk for mild zinc deficiencies. Not Just a Man's Mineral Zinc has something of a reputation in the men's health magazines as a "guy's" nutrient, largely because it is critical for the production of both sperm and the male hormone testosterone. (Little fun fact: The reasons oysters are thought to be such a "sexy" food—even an aphrodisiac— is that they're loaded with zinc." - Jonny Bowden, Ph.D., C.N.S., The Most Effective Natural Cures on Earth: The Surprising, Unbiased Truth about What Treatments Work and Why (Get the book.) "Vegetarians, depending on the strictness of their practice, are largely deficient in iodine. Symptoms of iodine deficiency include mental fatigue, coordination problems, and stunted growth in children as well as goiter. The Thyroid Connection Low iodine levels contribute greatly to hypothyroidism (low thyroid hormones). Approximately 80 percent of the body's iodine pool winds up in the thyroid gland and is used to make thyroid hormones, so if there isn't enough iodine in the diet, the thyroid gland is the first to know it." - Jonny Bowden, Ph.D., C.N.S., The Most Effective Natural Cures on Earth: The Surprising, Unbiased Truth about What Treatments Work and Why (Get the book.)

"Of course, vegetarians, and even strict vegans, can succumb to fat in other forms like french fries, potato chips, and other greasy fried foods. A vegan diet rich in whole grains, legumes, fruits, vegetables, seeds, nuts, olives, and seaweed that is enriched with oils for stir-frying and in salad dressings results in a diet that derives about 15 to 20 percent of its calories from fat. Nutritional Supplements Vitamin E. For more than 35 years, clinicians have used vitamin E in the medical management of benign breast disease." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"AI) Infants 7-12 months 11 11 Children 1-3 years 7 7 Children 4—8 years 10 10 Children 9-13 years 8 8 Adolescents 14-18 years 11 15 (vegetarian 26) Adults 19-50 years 8 (vegetarian 14) 18 (vegetarian 33) Adults 51 years and older 8 (vegetarian 14) 8 (vegetarian 14) Pregnancy all ages — 27 Breastfeeding 18 years and younger — 10 Breastfeeding 19 years and older 9 vegetarians have higher RDAs in some cases to allow for lower absorption. These vegetarian RDAs can be reduced if vitamin C is included in the diet." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

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