Information on vegetarian diets

Some people often ask one question about the vegetarianism（素食主义）：How nutritious（营养的）can a vegetarian（素食）diet be? In fact, in poorer countries it is often followed with shortage（不足）of food. In rich countries, however, research shows that a vegetarian diet can provide enough nutrition for all ages. Vegetables, fruits and nuts are excellent sources of the vitamins（维生素）and minerals（矿物质）. And vegetarians have higher intakes of calcium（钙），vitamin B and C than people following a mixed diet. Vegetarian diets have protein （蛋白质）values similar to those of mixed diets, but their fat intake is lower. 　
Vegetable food has a higher water content so that vegetarians automatically（自动地）take large quantities of water as part of their food. Vegetables also have a lower fat content. However, if fat is required, nuts have more than fifty percent fat, oils can be added to salads and vegetable, fats can be used in cooking.