Is a Vegetarian Diet Healthier?

Animal-derived foods are rich in high-quality protein, vitamin B12, and other essential nutrients. Research has shown that vitamin B12 deficiency can lead to megaloblastic anemia and neurological damage, manifesting as memory impairment, depression, facial dullness, and limb tremors. Elevated homocysteine levels—often associated with B12 deficiency—can contribute to H-type hypertension.

Vitamin B12 is primarily found in animal-derived foods, including meat, organ meats (e.g., liver and kidney), fish, shellfish, and eggs—all of which are excellent sources. Dairy products contain small amounts, whereas plant-based foods contain negligible or no vitamin B12.

Protein deficiency may result in edema, muscle atrophy, impaired immune function, delayed wound healing, slowed skeletal growth and cognitive development in children, and adverse effects on fetal development in pregnant women with inadequate protein intake.

Vegetarians can obtain high-quality protein by consuming 1–2 eggs and 1–2 servings of milk daily, along with tofu. However, they may still fall short of adequate vitamin B12 intake; therefore, strict vegetarians (vegans) should supplement with vitamin B12 preparations.