You need to be careful to get enough protein and combine proteins on vegetarian diets. According to the American Dietetic Association, a diet from a variety of plant sources can provide adequate levels of all amino acids, the building blocks of protein. You also don't need to worry about when you eat what - as long as your diet includes a variety of grains, legumes, vegetables, fruits and nuts. But, laboratory studies show that the calcium from many plant foods is very well absorbed. Vegetarian diets put you at risk for iron-deficiency anemia Studies show that people eating vegetarian diets are no more likely to be iron deficient than people who eat meat.
People eating vegetarian diets do have lower iron stores.
This could be a benefit for men since high body iron may be linked to risk of heart disease. Children need animal protein Research shows that children who consume well-balanced vegetarian diets grow and develop normally. The American Dietetic Association's latest position paper on vegetarian diets states clearly that plant-based diets are suitable at all stages of the life cycle. As with all children, a variety of foods and adequate calories are essential. And children eating no animal products need a vitamin B12 supplement.