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Which sought greater harmony between man and nature. Religions such as Brahmanism and Buddhism support this kind of diet and already in the nineteenth century, a growing interest in health led people to look for alternatives. In 1842, the founding members of the British Vegetarian Association were using the word “vegetarian”, from the Latin vegetus, meaning "healthy, fresh and full of life". During the twentieth century, vegetarianism grew and lay down the dietary and philosophical foundations of the worldwide vegan movement, as an ethical and healthy alternative to consuming products obtained from animals. 

From the same trunk, different branches have appeared with characteristics and unique features varying from not eating meat to the strictest diet which excludes all animal products, including dairy products and eggs.  

Different types

Amongst the most common types of vegetarian are ovolactovegetarians who, in addition to fruit and vegetables eat eggs and dairy produce as part of their everyday diet; lactovegetarians, which are similar to ovolactovegetarians but do not eat eggs; fruitarians, whose basic diet is made up of dried and fresh fruit, some vegetables, vegetable oil and, in some cases, honey; raw foodists, who eat fruit, vegetables, dried fruit, seeds and cereals, all raw and cold; the macrobiotic diet, on which people eat all kinds of cereals, vegetables and pulses, and vegans, the strictest kind of vegetarian who does not eat any animal products and only consumes fresh fruit and vegetables, although they can have dishes made using cereal, pasta, bread, potatoes, pulses, rice, seeds and nuts. 

One of the characteristics of a vegetarian diet is that it is low in saturated fats and high in fibre, whilst vegetables contain the vitamins, amino acids and minerals the body requires, as well as all of the nutrients it needs. An example is pulses and leguminous seeds, which can replace the energy function offered by animal proteins and which, due to their high amino acid content, can substitute a steak. 

The arguments in favour of a vegetarian diet are that it is healthier than a traditional diet containing meat and fish and is also far removed from the concept of fast food. Vegetarianism is a healthy option but it is sensible to ensure that you have a balanced diet, such that the food you eat belongs to the different food groups. As well as bread, cereals, rice and pasta which are the foods which should be eaten most regularly. As a general rule, a correct diet should always include cereals, nuts or seeds, fruit, vegetables, pulses and a small amount of fat. 

All nutrients

The different nutrients are conventionally divided into five groups: proteins, carbohydrates, fats, vitamins and minerals, which can also be obtained by following a vegetarian diet. Proteins are obtained from nuts, cereals, dairy products, pulses, seeds (pumpkin, sesame and sunflower) and soya products. Carbohydrates are an important source of energy within the vegetarian diet. They can be simple, such as those found in fruit, table sugar and milk, complex such as those found in cereals and potatoes or dietary fibre, which is that found in brown rice and wholemeal bread. 

Where fats are concerned, there are essential acids such as linoleic and linolenic acids which should feature in a balanced diet. What’s more, fats can be saturated (animal fat) or unsaturated (vegetable fat).   When it comes to minerals, the most important ones are calcium, which is found in dairy products, cheese, green vegetables, bread and nuts; iron, which is obtained from green vegetables, wholemeal bread, eggs and pulses, and zinc, which is found in green vegetables, cheese, seeds, lentils and wholegrain cereals. 

Where vitamins are concerned, the different foods containing them in a vegetarian diet cater for practically all vitamin needs. Vitamin A can be found in carrots, tomatoes and green vegetables; group B vitamins can be found in pulses, cereals and nuts; vitamin C in fresh fruit, vegetables and all kinds of salad; whilst vitamin D is found in milk, cheese and butter, as well as being produced by the body itself when it is in contact with sunlight. Vitamin E is found in vegetable oil and wholegrain cereals and vitamin K in fresh vegetables. 

There is just one exception and it is vitamin B12 or cobalamin, which is not found in vegetables, but in meat, offal, milk and dairy products, eggs and fish. Consequently, a vegetarian diet may result in a deficiency if meat and animal products which are high in essential vitamins (such as vitamin B12) and minerals (such as iron and zinc) are not replaced by foods or combinations of foods which are appropriate from a nutritional point of view, or by vitamin supplements.