In the course of time, vegetarian diets have been scientifically evaluated and shown to have certain health benefits, such as reduced risk of cardiovascular disease, prostate, and colon cancer. Some vegetarians have a low boby mass, due to lack of protein intake of animal origin rich in nutrients, which may raise concerns in nutrition levels.

The benefits of not eating meat are: more fiber, carotenoids and phyto nutrients, have consistently high levels of antioxidants.
It is important that vegetarians have a good balance in the diet, level and to add supplements to get adequate nutrition.

Nutrients that are vital to maintain a nutritious diet

• Vitamin A helps the eye development, growth and strengthen hair.
• Vitamin B12 is important because it is anti anemic, it is vital for the production of hemoglobin, this vitamin helps convert homocysteine to methionine, homocysteine is converted if is not responsible for heart disease.
• Vitamin C helps the bone growth and prevent disease.

• Calcium binds with phosphorus, magnesium and vitamin D to build strong bones and teeth.
• Iodine helps regulate metabolism.
• Iron is used in the production of hemoglobin and enzymes.
• Zinc promotes growth, tissue maintenance and detoxification of chemicals and metabolic irritants, helping the smooth functioning of the live.

Essential nutrients for vegetarians

Vitamins

• Vitamin A
• Vitamin B (B6, B12 y Folic Acid)
• Vitamin C
• Vitamin D

Minerals

• Calcium
• Iodine
• Iron
• Phosphorus
• Zinc