A vegetarian diet can have many nutritional benefits, if it is rich in fruits and vegetables, and contains moderate amounts of seeds, nuts, whole grains and legumes. One of the main benefits of a proper vegetarian diet is its low caloric content in relation to the bulk supplied, which helps maintain ideal weight.

Another benefit of the vegetarian diet is the much lower intake of fat, if dairy products, seeds and nuts are eaten sparingly. This accounts for lower serium cholesterol levels found in vegetarians, which considerably reduces the risk of developing heart diseases and breast and colon cancer.

A third nutritional advantage of the vegetarian diet is its high fibre content. Fibre, being indigestible, increases the bulk of the faces, keeps them soft and makes them easy to expel. One study has indicated that lacto-avo vegetarians consume twice as much and vagans four times as much fibre as non-vegetarians. High fibre intake has been associated with decreased risks of diseases of the colon, appendicits, cancer of the colon and rectum, hiatus hernia, piles and varicose veins.

McCarrison, one of the greatest aurhoties on food, has outlined a perfect diet. According to him, " a perfectly constituted diet is one in which the principal ingredients are milk, milk products, any whole cereal grain or mixture of cereal grains, green leafy vegetables and fruits. These are the protective foods. They make good the defects of other constituents of the diet, protect the body against infection and disease of various kinds, and their use in sufficient quantity ensures physical efficiency. "

Vegetarianism is thus a system based on scientific principles and has proved adequate for the best nutrition free from the poisons and bacteria of diseased animals. It is the best diet for man's optimum, physical, mental and spiritual development.