Benefits of Lacto Ovo Vegetarian Diet

A bunch of food sitting on top of a wooden table

Many fitness lovers follow different diets and one among them is the Lacto-Ovo-vegetarian diet. From the name, it’s simple to define the diet plan: Lacto means milk and ovo means eggs. With the diet, the followers add only eggs and dairy products in their diet excluding other animal products like meat, poultry and fish. It is sometimes also referred to as a vegetarian diet where the diet plan is based on grains, fruits and vegetables, legumes, seeds, nuts, dairy products and eggs excluding meat, fish and poultry. Many follow this diet for health and religious reasons, personal diet plans and even supporting ethical reasons like animal rights. Let’s discuss the lacto-ovo-vegetarian diet plan and its health benefits.

Nutritional Needs of Lacto-Ovo-Vegetarian Diet

A banana sitting on top of a wooden cutting board

For one who is planning for a Lacto-ovo-vegetarian diet, make sure you add the following nutrients to the plan.

  1. Protein – Proteins are the building blocks of our body and are also responsible for RBC production. With a Lacto-ovo-vegetarian diet, choose to add protein sources including milk products, legumes, soy, nuts, eggs, and whole grains.
  2. Zinc: Zinc is an important micronutrient needed for boosting the immune power in our body. Sources like legumes, nuts, and whole grains are rich in zinc.
  3. Iron: Iron is responsible for oxygen transport in our body and blood production. Compared to non-vegetarians, the requirement for iron is double the amount in vegetarians. Iron is rich in legumes, fortified pasta and cereals, prunes, raisins and apricots, quinoa, blackstrap molasses, and dark green vegetables
  4. Omega-3 fatty acids: Most essential macromolecule needed to promote good heart function is omega-3-fatty acid.  It is also responsible for brain and eye development. Omega-3 fatty acids are present in fortified soy beverages, orange juice, omega-3 eggs, tofu, canola oil, soybean oil, flaxseed, and walnuts.
  5. Additional foods to add – Fruits, and vegetables to avoid micronutrient deficiency.

Health Benefits

A pile of hot dogs

Following a Lacto-ovo-vegetarian diet will help in reducing several chronic diseases. The health benefits of a Lacto-ovo-vegetarian diet are listed below.

  1. Anti-inflammatory – People who follow a Lacto-ovo-vegetarian diet are found with low levels of inflammatory markers C-reactive protein and fibrinogen, which is responsible for cardiovascular disease, diabetes, and metabolic syndrome. They are also found to have low BMI rates that increase the anti-inflammatory effects.
  2. Reduced Blood Pressure – Lacto-ovo-vegetarian diet is associated with managing hypertension. This is made possible as the diet plan is low in cholesterol and saturated fat. With increased antioxidant content, the diet is best in reducing BP.
  3. Reduces the Risk of Diabetes – studies suggest that the Lacto-ovo-vegetarian diet can reduce the risk of diabetes the intakers are found with low BMI. Whole grains and vegetables in the diet help in controlling diabetes.
  4. Weight Management – When compared to other diet followers, Lacto-ovo-vegetarians are better at controlling weight and BMI. The increased anxiety and eating disorders are the reasons for limiting their food intake.


The Lacto-ovo-vegetarian diet, also called a vegetarian diet, is found to be healthy enough for people and is safe to follow. All sorts of essential macromolecules including carbohydrates, proteins, healthy fats and minerals are found within the diet plan. The egg and milk products are rich sources of proteins, giving the consumers better health and strength. Many studies have shown that the Lacto-ovo-vegetarian diet can help people with reduced chronic diseases including lower blood pressure and a lower risk of diabetes and cardiovascular disease.

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