Madeleine Hull
Vegetarian diets can be very healthy, but they also come with risks if they aren't properly balanced. It is important to ensure that you are getting all the essential nutrients from other sources. Vegetarians are at a higher risk of protein, calcium, iron, iodine, and vitamin B12 deficiencies. A well-balanced vegetarian diet with nutritious foods like produce, grains, healthy fats, and plant-based protein may offer several benefits, but it may increase your risk of nutritional deficiencies if poorly planned. To eat more fibre, it is helpful to eat fresh and dried fruit, vegetables, beans and pulses, nuts, seeds and wholegrain cereals.
| Characteristics | Values |
|---|---|
| Nutrients | Iron, vitamin B12, omega-3, calcium, protein |
| Food sources | Fruits, vegetables, whole grains, protein sources, fortified foods, pulses, beans, nuts, seeds, dairy, eggs |
| Diet type | Lacto-ovo-vegetarian, vegan |
| Health benefits | Lower risk of cancer, improved blood sugar control, lower cholesterol, lower blood pressure |
| Risks | Nutritional deficiencies, weight gain, blood sugar swings, heart disease |
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What You'll Learn
Getting enough protein
A common concern about vegetarian and vegan diets is whether they provide sufficient protein. However, protein deficiencies among vegetarians and vegans are uncommon, especially for those following a healthy, well-planned diet.
Protein needs depend on metabolism, activity level, and other factors. Most people don't need as much protein as they might think. While vegetarian protein sources typically have less protein than meat, it adds up throughout the day. These protein sources are also usually better for the heart and cholesterol levels.
Vegetarians can get protein from various plant sources, such as soybean products, seitan, beans, lentils, nuts, whole grains like quinoa and amaranth, hemp seeds, and oats. Dairy products, although not plant-based, can also be a significant source of protein for vegetarians who consume dairy.
To ensure a sufficient intake of protein, it is recommended to include a protein-rich ingredient in each meal or snack. For example, one could top salads with tofu, sprinkle nutritional yeast over popcorn, or pair fresh fruit with nut butter. Pulses, including beans, peas, and lentils, are another excellent source of protein and can be added to various dishes.
Vegetarians should also ensure they are getting enough iron and vitamin B12, as they can be more prone to having lower iron stores than meat-eaters. Vitamin B12 is only found naturally in animal products, so vegetarians who avoid all animal products should include a reliable source of vitamin B12 in their diet.
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Calcium and vitamin D
Calcium is needed to maintain healthy bones and teeth. Non-vegetarians typically get most of their calcium from dairy foods like milk, cheese, and yoghurt. Vegetarians can also get calcium from dairy products, but there are also many non-dairy sources of calcium. These include green, leafy vegetables like broccoli, cabbage, okra, kale, arugula, and watercress. Other plant-based sources of calcium include calcium-fortified plant milks and yoghurts, calcium-set tofu, chia seeds, soya and linseed bread fortified with extra calcium, fortified ready oat cereal, tahini, haricot beans, almonds, dried figs, edamame, sunflower seeds, and butternut squash.
Vitamin D is important because it helps regulate the amount of calcium and phosphate in the body, keeping bones, teeth, and muscles healthy. The body can produce vitamin D through exposure to sunlight, particularly from late March/early April to the end of September. Vitamin D can also be obtained through fortified foods like fat spreads, breakfast cereals, and unsweetened soya drinks, as well as vitamin D supplements. It is important to ensure adequate intake of vitamin D, as it helps with calcium absorption.
Vegetarian diets can sometimes lead to a deficiency in certain nutrients, including calcium and vitamin D, which can increase the risk of osteoporosis and fractures. However, with proper planning, vegetarians can ensure they get enough calcium and vitamin D in their diets.
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Iron and vitamin B12
Iron is a necessary nutrient for many bodily functions, especially for transporting oxygen to all of the organs, muscles and tissues in the body. Iron is found in either heme or non-heme form: heme comes from animal products and is easily absorbed by the body, while non-heme comes from plants and is less easily absorbed. Iron-rich vegetarian foods include whole grains, potatoes, leafy greens, nuts, seeds, legumes, and molasses. Vegetarians should be careful to combine iron-rich foods with foods that enhance iron absorption, such as vitamin C-rich foods, and avoid foods that inhibit absorption, such as wine and beer.
Vitamin B12 is an essential nutrient that is mainly found in meat, eggs, and dairy. Vegetarians and vegans can get vitamin B12 from animal-derived foods like dairy and eggs, or from fortified foods such as nutritional yeast and certain breakfast cereals. Plant foods do not provide a significant amount of vitamin B12, so it is vital that vegetarians and vegans find alternative sources of this nutrient. The British Dietetic Association (BDA) advises that those following a vegan diet should use vitamin B12 supplements and consume B12-fortified foods.
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Omega-3 fatty acids
There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are derived from animal sources, primarily fish and seafood, while ALA is found in plants, seeds, nuts, and vegetable oils.
For those following a vegetarian or vegan diet, it is important to know that omega-3 is most commonly found in fish oils. However, there are still plenty of plant-based sources of omega-3 fatty acids to choose from.
Vegetarians and vegans can obtain ALA from nuts and seeds, especially walnuts, flaxseeds, chia seeds, hemp seeds, and vegetable oils like rapeseed oil. These plant-based sources are packed with other important nutrients like fiber, protein, and antioxidants.
Additionally, algae and seaweed contain both EPA and DHA, making them an excellent option for vegetarians and vegans. Some specific types of algae to look for include spirulina and chlorella, which can be found in health food stores or online.
It is worth noting that the body can convert ALA into EPA and DHA, but the conversion rate is less than 15%, so it is beneficial to include a variety of these omega-3 sources in the diet.
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Whole grains, fruits and vegetables
Whole grains, fruits, and vegetables are an essential part of a vegetarian diet. They provide the body with vitamins, minerals, and fiber, which are necessary for maintaining a healthy lifestyle.
Vegetarians are encouraged to consume whole grains such as oats, brown rice, and quinoa, as well as whole-grain foods like whole-wheat pasta and whole-grain bread. These foods provide cancer-protective fiber and phytochemicals, which are often lost during the processing of whole grains into refined grains. Whole grains are also a good source of energy and contain essential nutrients like fiber, calcium, iron, and B vitamins.
Fruits and vegetables are equally important in a vegetarian diet. It is recommended that vegetarians consume at least 5 servings of fruits and vegetables each day to maintain a healthy heart and reduce the risk of heart disease. Fruits and vegetables provide the body with vitamins, minerals, and fiber, which are essential for overall health and can help lower the risk of certain types of cancer.
It is important to note that a well-balanced vegetarian diet should not rely heavily on quick carbohydrates and processed foods. Instead, it should focus on incorporating a variety of whole grains, fruits, and vegetables to ensure adequate nutrient intake.
By including a variety of whole grains, fruits, and vegetables in their diet, vegetarians can ensure they are consuming a range of essential nutrients, maintaining a healthy lifestyle, and potentially reducing their risk of chronic diseases like cancer.
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Frequently asked questions
Pulses, such as beans, peas, and lentils, are a low-fat source of protein for vegetarians. Other sources include eggs, dairy products, nuts, and seeds.
Calcium can be found in milk and dairy products, such as cheese and yoghurt. For vegans, calcium can be found in green, leafy vegetables, calcium-set tofu, and bread.
Vegetarians should ensure they are getting enough vitamin B12, as this nutrient is only found naturally in animal products. Vitamin B12 is needed for growth, repair, and general health.
