Proper Nutrition For Vegetarians
Getting The Right Vitamins and Minerals From a Meatless Diet
Aug 11, 2009
Becoming a vegetarian presents many challenges, not the least of which is making sure to maintain proper nutrition by consuming a variety of foods that will provide the right vitamins and minerals. These vitamins and minerals can be taken in supplement form, of course, but it is always better to receive them through the foods a person consumes. Here is a breakdown of the nutritional aspects that may be lacking in a vegetarian diet and which foods are good sources of these vitamins and minerals.
Protein
Getting enough protein is often a concern for new vegetarians since meat is a significant protein source. However, as long as a variety of plant proteins are consumed, there should be no danger of protein deficiency in a vegetarian diet. While dairy and egg products provide complete protein for lacto-ovo vegetarians, vegans can only find proteins with all eight essential amino acids in lupin, soy, hempseed, chia seed, amaranth, buckwheat, and quinoa. Other good sources of protein include beans, lentils, tofu, nuts, seeds, tempeh and chickpeas.
Iron
Serious iron deficiency is usually not a concern for either vegetarians or non-vegetarians, but vegetarians will often have lower iron stores than those that eat meat. Vegetarian sources of iron include beans, nuts, seeds, lentils, oatmeal, raisins, tempeh, molasses and fortified foods like cereals and vegetarian meat products.
Calcium
Calcium intake is similar in vegetarian and non-vegetarian diets. Vegans could be at risk for not consuming enough calcium, however. Good sources of calcium include broccoli, leafy greens, tofu, dairy products, soymilk and fortified orange juice.
Vitamin B12
Vitamin B12 most often comes from animal-derived foods. Plants are not a significant source of this vitamin. Vegetarians that consume diary products and eggs should receive enough B12 from these sources, but vegans may be lacking. Fortified foods, such as cereals and soymilk are good sources of vitamin B12 for vegans.
Omega-3
Omega-3 fatty acids are found in non-vegetarian form in fish, but can also be obtained from plant sources containing alpha-linolenic acid, such as soy, walnuts, pumpkin seeds, canola oil, hempseed, chia seed, flaxseed and purslane. Individuals who avoid meat, dairy and eggs are most likely lacking in long-chain n-3 fatty acids EPA and DHA, but the effects of low levels of these fatty acids are not known.
Should Vegetarians Take Supplements?
The decision of whether or not to take vitamin and mineral supplements should be discussed with a doctor. Most often, the food an individual consumes can easily provide all the necessary nutritional value, but if a supplement is needed, a doctor can advise you on the proper amounts.
