For Buddhists, vegetarianism is not only an expression of compassion but also closely linked to health. However, many people still question the nutritional value of a vegetarian diet, particularly regarding protein intake. This article examines the health benefits of plant-based eating from a scientific perspective, helping people develop accurate knowledge.

Plant-based Protein: High Quality and Healthier

Many people mistakenly believe animal protein is superior, but the opposite is true. Plant-based protein is not only nutritionally complete but also free from the saturated fats and toxins found in animal products. The fear-induced toxins released during slaughter can contribute to chronic diseases, whereas plant proteins carry no such risks.

The Dangers of Excessive Protein

Consuming more than 15% of daily calories from protein can harm health:

• Liver and Kidney Strain: Excess protein forces these organs to overwork, potentially leading to long-term damage.
• Calcium Loss: Protein metabolism produces acids, requiring the body to leach calcium from bones for neutralization, increasing risks of osteoporosis and arthritis.
• Premature Aging & Disease: High-protein diets may accelerate aging and contribute to vascular calcification, cataracts, and other degenerative conditions.

Achieving Nutritional Balance on a Vegetarian Diet

• Diverse Combinations: Pairing different plant proteins (e.g., legumes + grains) ensures all essential amino acids are covered.
• Incorporate Raw Foods: Fermented foods (kimchi, miso), sprouts, and raw greens provide vitamin B12, preventing anemia. Seaweed is another excellent source.
• Minimize Processed Foods: Whole, natural plant foods promote health without excess oils or additives.

Special Note: Kidney Disease and Vegetarian Misconceptions

Dialysis patients are often advised to consume animal protein, yet its high fat content accelerates artery blockage. A well-planned plant-based diet reduces kidney strain and lowers cardiovascular risks.

The Wisdom of Longevity Through Vegetarianism

• Eat less meat, exercise more
• Keep meals light, reducing protein and fat intake
• Harmonize body and mind: Nourish the body with activity, the heart with stillness

Vegetarianism is not just a spiritual practice but also a foundation for health. With proper planning, plant-based diets fully meet nutritional needs while avoiding the hazards of animal protein. Promoting scientifically sound vegetarianism benefits both well-being and aligns with the Dharma’s compassionate spirit.

May all beings enjoy health, wisdom, and blessings.