Brenda Khan
Vegetarian diets can be rich in nutrients and have many health benefits. A well-planned vegetarian diet can meet nutritional needs during all stages of life, and typically contains less saturated fat and more folate, fibre, and protective antioxidants. Vegetarians are more likely to meet and exceed their 5-a-day intake of fruit and vegetables, which can reduce the risk of developing certain cancers. However, some nutrients, such as protein, iron, calcium, zinc, vitamin B12, and vitamin D, can be harder to obtain from some types of vegetarian diets. This means that vegetarians need to be mindful of their nutrient intake and ensure they are consuming a balanced diet.
| Characteristics | Values |
|---|---|
| Vitamins | A, B12, C, D, E, K |
| Minerals | Iron, Calcium, Potassium, Magnesium |
| Fibre | Found in fruits, vegetables, and starchy foods |
| Protein | Beans, Peas, Nuts, Grains, Dairy, Tofu, Seitan, Chickpeas, Lentils |
| Carbohydrates | Starchy carbs, whole grains |
| Fats | Monounsaturated fats, Polyunsaturated fats, Omega-3 fatty acids |
| Antioxidants | Found in fruits and vegetables |
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Fibre
Vegetarian diets tend to include more fruit and vegetables, which are a great source of fibre. The NHS recommends eating at least five 80g portions of fruit and vegetables a day, and a vegetarian diet can make it easier to achieve this. In addition, vegetarians often eat more wholegrains, which are another good source of fibre. Wholegrain varieties of starchy foods such as potatoes, bread, cereals, rice and pasta are a healthy option, providing a good source of energy as well as fibre.
Lentils, beans and legumes are also excellent sources of fibre and are often eaten as part of a vegetarian diet. These foods are also high in protein, complex carbohydrates, iron, folate, phosphorus, potassium, manganese and beneficial plant compounds. Research has shown that a diet rich in beans and legumes can have a range of health benefits, including lowering cholesterol and reducing blood pressure.
Vegetarians may also get fibre from nuts and seeds, which are also a good source of protein and healthy fats. Walnuts, in particular, are rich in omega-3 fatty acids, although fish are the best source of omega-3s.
A well-planned vegetarian diet can be rich in fibre and other essential nutrients, but it is important to ensure a balanced diet. Some nutrients, such as protein, iron, calcium, zinc, vitamin B12 and vitamin D, can be harder to obtain from a vegetarian diet, so vegetarians should take care to include a variety of different foods to meet their nutritional needs.
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Calcium
Vegetarians can obtain calcium from dairy products like milk, yoghurt, and cheese. These are some of the best-absorbed sources of calcium. However, vegans or those who are lactose intolerant can still meet their calcium requirements through plant-based sources.
Some plant-based foods that are rich in calcium include chia seeds, almonds, and soy milk. A single ounce or two tablespoons of chia seeds can be easily incorporated into meals like oatmeal or yoghurt. Almonds are another excellent source, providing about 75 milligrams of calcium per 30-gram serving. Fortified soy milk contains a similar amount of calcium to cow's milk and is also rich in vitamin D. Tofu is another good source of calcium, although the amount varies depending on the brand and firmness.
Vegetarians and vegans can also get their calcium from certain vegetables, especially bitter ones like dark, leafy greens and cruciferous vegetables. Low- and moderate-oxalate vegetables like turnip greens, broccoli, and kale are considered good sources of calcium. Oranges are another fruit that provides a decent amount of calcium, with one whole orange containing around 60 milligrams.
Other calcium-rich foods include beans, lentils, and ancient grains like amaranth and teff. Seaweed, particularly wakame and kelp, is another way to boost calcium intake.
It is recommended that at least half of your calcium intake comes from your diet, and you can speak to a doctor about supplements if you are unable to meet your calcium requirements through food.
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Iron
There are two types of iron found in food: heme and non-heme. Heme iron is derived from animal products and is generally more easily absorbed by the body. Non-heme iron is found in plant-based foods and is not as easily absorbed. However, this does not mean that vegetarians are more likely to develop iron deficiency anaemia. In fact, vegan diets tend to be high in vitamin C, which improves the absorption of non-heme iron.
Non-heme iron can be found in a variety of plant-based sources, including legumes, beans, peas, lentils, nuts and seeds. Dark green leafy vegetables like spinach and Swiss chard are also good sources of non-heme iron. One cup of cooked spinach contains 6.4 milligrams of iron. Other iron-rich vegetables include tomatoes, potatoes, sweet potatoes, and peppers. Fruits such as dried apricots, raisins, dates, and citrus fruits also contain non-heme iron.
Whole grains, fortified cereals, and breads are also good sources of non-heme iron. Tofu, tempeh, and soy-based products are popular among vegetarians and provide a good amount of iron. Some less common sources of non-heme iron include blackstrap molasses, thyme, dark chocolate, and coconut milk.
To maximise iron absorption, it is recommended to pair iron-rich foods with vitamin C-rich foods. This can include adding strawberries or oranges to fortified breakfast cereal, or combining spinach with lemon juice. Lysine-rich foods, such as legumes and quinoa, may also help increase iron absorption.
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Protein
One of the biggest misconceptions about vegetarian diets is that they lack protein. However, this is a myth. A well-planned vegetarian diet can provide all the nutrients you need, including protein. In fact, many experts agree that a meatless diet can be beneficial for all stages of life.
There are plenty of protein-rich foods that are suitable for vegetarians. Legumes, which include beans, chickpeas, lentils, and peas, are one of the best sources of protein for a vegetarian diet. Kidney beans, black beans, and chickpeas are considered to be a powerhouse of proteins. Chickpeas contain about 20 grams of protein per half-cup serving, while lentils contain about 18 grams of protein per cooked cup. Lentils are also rich in folate, manganese, iron, antioxidants, and other beneficial plant compounds.
Other pulses, such as broad beans, are also a good source of protein and fiber. Nuts and seeds are another great way for vegetarians to get protein and other nutrients. Quinoa, although typically used as a grain, is actually a seed and a complete source of protein, providing all nine essential amino acids. Oats are also a useful contributor of protein, with 4.4 grams of protein per 40-gram serving.
For ovo-vegetarians, eggs are a good source of protein, with one large egg containing 6-8 grams of protein. Dairy products such as cheese, milk, and yogurt are also effective for muscle protein synthesis and contain the essential amino acid leucine.
Finally, soy products such as tofu, tempeh, and edamame are rich in protein and have been found to reduce the risk of cardiovascular disease, stroke, and some cancers. Tofu contains 17 grams of protein per 100-gram serving, while tempeh provides 20 grams of protein per 100-gram serving.
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Vitamins
Vegetarian diets can be a great source of vitamins, but careful planning is required to ensure nutritional needs are met. The vitamins that are harder to obtain in a vegetarian diet include B12, D, and D3. Vitamin B12 is almost exclusively found in animal-sourced foods, such as meat, fish, dairy products, and eggs. Vegetarians and vegans are at a higher risk of vitamin B12 deficiency, which can lead to health issues like anemia and nervous system damage. To combat this, vegetarians can include dairy products and eggs in their diet, while vegans can opt for fortified foods or supplements containing vitamin B12.
Vegetarians can also obtain vitamin B12 from plant-based sources, although the effectiveness of these sources is debated. Some plant-based sources touted to be rich in vitamin B12 include unwashed organic produce, mushrooms grown in B12-rich soil, nori, spirulina, chlorella, and nutritional yeast. However, there is limited scientific evidence to support the belief that these sources provide sufficient vitamin B12.
Vitamin D and D3 are also important vitamins that can be challenging to obtain through a vegetarian diet. Fortified foods or supplements can help ensure adequate intake of these vitamins. Additionally, getting enough sunlight is crucial, as vitamin D is often referred to as the "sunshine vitamin" due to the body's ability to produce it when exposed to sunlight.
Iron is another essential nutrient that may require supplementation for vegetarians, especially vegans. Heme iron, found in meat, is more easily absorbed than non-heme iron, which is present in plant-based sources. To enhance iron absorption, vegetarians can consume iron-rich plant foods alongside vitamin C-rich foods. Iron-fortified foods, such as cereals and plant milks, can also help boost iron intake.
Zinc is another nutrient that vegetarians, especially vegans, may need to focus on including in their diets. Whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds are all good sources of zinc. Soaking nuts, seeds, and legumes overnight and consuming fermented foods can further improve zinc absorption.
In summary, vegetarians can ensure they obtain sufficient vitamins by including a variety of plant-based sources in their diet, such as green leafy vegetables, pulses, nuts, and seeds. Additionally, careful planning and supplementation can help meet vitamin requirements, especially for vitamin B12, vitamin D, and iron, which may be harder to obtain through a vegetarian diet.
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Frequently asked questions
Vegetarian diets are rich in fruits and vegetables, which provide vitamins, minerals and fibre. They also tend to be lower in saturated fat and higher in folate, fibre and protective antioxidants.
Vegetarian diets can provide vitamin A, B vitamins, vitamin C, vitamin D, vitamin K, calcium, iron, potassium, and magnesium.
Good sources of protein for vegetarians include beans, peas, nuts, grains, dairy or dairy-free alternatives (such as tofu or nutritional yeast), and eggs for those who eat them.
Vegetarians can get iron from plant foods such as lentils, kidney beans, black beans, pinto beans, chickpeas, muesli, wholemeal bread, and pumpkin and sunflower seeds. Eating vitamin C with iron-rich foods can help optimise the body's iron uptake.
A well-planned vegetarian diet can meet nutritional needs and has many health benefits, including a reduced risk of certain cancers, obesity, heart disease, and type 2 diabetes.
