Key Nutrients Needed in a Vegetarian Diet

Overview of Benefits of vegetarianism

There are clearly many health benefits of eating a vegetarian diet. Vegetarians tend to eat many fruits and vegetables, two key food groups for attaining good health. Due to the high vegetable, grain and fruit diet, vegetarians generally have diets that are higher in fiber, magnesium, folate, Vitamin C, and Vitamin E, as well as in phytochemicals and carotenoids. Vegetarians also consume less saturated fats, animal fats and cholesterol. Many studies have shown a strong link between vegetarianism and a reduced risk for certain cancers, diabetes Type 2, hypertension, heart disease, and obesity. However, there are several key nutrients that are found in animal based products that are harder to get in vegetarian diets.

Vegetarians can have a harder time getting key nutrients

It is important for vegetarians to be conscious of getting these nutrients from alternate sources. Here is a list of nutrients that are key for health in any diet:

Iron

In meat eating diets, iron comes largely from red meats. It is also in poultry and fishes. In a vegetarian diet, iron must be pulled from plant based foods such as legumes (chick peas, lentils, black beans, kidney beans, black eyed peas, etc.), nuts and seeds, whole enriched grains (such as enriched whole wheat bread, brown rice, and quinoa), and from dark leafy greens and dried fruits. Given that the levels of iron are lower in these vegetarian foods than they are in animal products, it is helpful to combine the foods with other iron rich foods. For example, eating legumes with leafy greens can help to maximize absorption. Eating citrus or vitamin C rich foods in conjunction with the foods high in iron can also increase absorption.

Vitamin B12

B12 is most likely found in red meats, livers, and some fish. Vegetarians need to be careful to get enough of this vitamin as it is essential for the healthy functioning of the body. Often people do not know they are B12 deficient until after many years of a deficiency as the body holds on the large stores of B12 and only expresses a depletion when there has been an absence of the vitamin for a long time.

The best way to get B12 as a vegetarian is from supplements, fortified meat substitutes, enriched cereals, nutritional yeast, and dairy.

Protein

Protein is easier to get in a vegetarian diet than some people think. It is also likely that we do not need as much protein as some assume. Legumes (such as beans and lentils) are high in protein. Soy products like tofu, tempeh, and seitan are high in protein. Dairy is a good source of protein and eggs are an excellent source of protein (even egg whites are considered a complete protein.)

Again, food combining is key in the absorption of protein. It is beneficial to eat legumes with a whole grain, such as brown rice or corn, to form a complete protein.

Zinc

It is important to get enough zinc in your diet. Vegetarian foods that are rich in zinc are: legumes, nits and seeds, whole and enriched grains, fortified cereals, wheat germ, and soy foods. If you are concerned that you are not getting enough zinc, it is also possible to take it in a supplement. However, it is important to not exceed the daily recommended allowance of zinc for more than a few weeks.

Calcium

Meat eaters are just as susceptible to calcium deficiencies as vegetarians. Vegans on the other hand, might have a harder time getting enough calcium due to their lack of dairy consumption. Foods that are high in calcium are: dark leafy greens (such as kale, collards, okra, chard, broccoli), dairy, tofu, soymilk, legs, dried figsn almonds and any calcium fortified foods. If you are a fish eater, sardines anchovies and other small fish eaten with bones, are a great source of calcium. Often times orange juice is higly fortified with calcium. Similar to iron, calcium is most readily absorbed by the body if it is consumed with a food that is high in vitamin C.

Vitamin D

Vitamin D is also essential for the absorption of calcium. Recent studies are showing a growing significance of Vitamin D. Some believe that it may be as important as calcium in maintaining the health of the bones. Vitamin D can be found in fortified cow's milk, soymilk, fortified cereals and egg yolks. Taking a supplement is a good idea if you do not think you are getting enough vitamin D from your food. Interestingly, one of the best ways to get Vitamin D is not from food, but rather from direct sunlight. It is believed that 10 minutes a day of high intensity sun can deliver enough vitamin D for to recieve the daily dose.

Essential Fatty Acids

The best source of fatty acids is from fatty fish (such as salmon, mackeral and sardines) that are high in Omega 3 oils. If you do not eat fish, try taking vegetarian EFA supplements, microalgae supplements, and/or eating seaweed. Secondary sources include walnuts, hempseed and flaxseed oils.

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