Recent scientific studies show that vegetarians have lower morbidity and mortality rates from several chronic degenerative diseases than do non-vegetarians. Vegetarians tend to have lower incidence of coronary heart diseases, diabetes, hypertension, colorectal cancer, breast cancer and renal disease. Vegetarian diets offer disease protective benefits because it is lower in saturated fat, cholesterol, and animal protein. On the other hand, it is high in vitamin C, E, folate, and beta-carotene which are all powerful antioxidants. Although vegetarianism provides many beneficial nutrients, a lot of important nutrients are often overlooked by an unbalanced vegetarian diet. So, in order to become a smart vegetarian, intake of several important nutrients including high quality protein, iron, vitamin B12, calcium and omega-3-fatty acids, must be ensured.

High Quality Protein:
Plant source of high quality protein can come from soy and soy products as they provide all essential amino acids that the body requires. If one is a lacto-ovo-vegetarian, high quality protein source can also be obtained from egg, milk and milk products.

Iron:
High iron plant foods include spinach, watercress, nuts, soybeans, peanut butter and fortified breakfast cereal. However, iron stores are lower in vegetarians as the iron from plant foods is poorly absorbed. Long-term low iron stores might lead to anemia subsequently. Vegetarians need to consume more vitamin C to improve iron absorption.

Vitamin B12:
Plant foods contain virtually no vitamin B12 and vitamin B12 deficiency can lead to anemia. Vegetarians are advised to use supplementation or consumed vitamin B12 fortified foods such as fortified breakfast cereal to satisfy daily requirement.

Calcium:
Vegan which does not consume milk and milk products would have much lower calcium intake which might lead to osteoporosis in later life. Therefore, vegan should consume more calcium rich plant foods such as hard tofu, fortified soy milk, soybeans, nuts, and dried beans.

Omega 3 fatty acids:
Vegetarians who do not include fish or egg in their diet lack omega-3-fatty acids resulting in less docosahexanoic acid (DHA) production. Body lack DHA will interfere with brain cell and eye development. Vegetarians are encouraged to consume more omega-3 rich plant food sources such as rapeseeds or linseeds, pumpkin seeds, walnut and soybeans to compensate need.