Madeleine Hull
A vegetarian diet can be a healthy and nutritious option, but it's important to ensure that you're getting all the essential nutrients your body needs. The specific nutrients required may vary depending on the type of vegetarian diet one follows, as well as their age, lifestyle, and health goals. For instance, vegans need to ensure they get enough vitamin B12, which is mainly found in animal products, by consuming fortified foods or taking supplements. Vegetarians who eat dairy and eggs may have an easier time meeting their protein requirements, but they should still focus on including a variety of fruits and vegetables, whole grains, and nuts in their diet while limiting saturated fats and calories.
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Getting enough protein
Protein sources for vegetarians include soybean products, seitan, beans, lentils, nuts, whole grains like quinoa and amaranth, hemp seeds, and oats. For example, half a cup of dry oats provides approximately 5 grams of protein and 4 grams of fibre. Soy milk is also a good option, with 6 grams of protein per cup, but it's important to choose a fortified variety as soy milk and soybeans do not naturally contain vitamin B12.
Other sources of protein for vegetarians include pulses, such as beans, peas, and lentils, which are a low-fat source of protein, fibre, vitamins, and minerals. Nuts and seeds are also a good source of protein and other nutrients.
Vegetarians who eat dairy products and eggs can get protein from milk and dairy products, such as cheese and yoghurt, as well as eggs. It's important for vegetarians who don't eat dairy or eggs to have a reliable source of vitamin B12 in their diet, as it is only found naturally in animal products.
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Vitamin B12 sources
Vitamin B12 is essential for several functions in the body, including healthy nerves, red blood cells, and building DNA. While vitamin B12 is found naturally in animal products, there are some vegetarian sources available.
Dairy Products
Milk and other dairy products are good sources of vitamin B12. This includes milk and dairy alternatives, such as fortified unsweetened soya, rice, and oat drinks. For vegetarians who consume dairy, it is relatively easy to get enough vitamin B12 in the diet.
Eggs
Eggs are another source of vitamin B12 for vegetarians. One large, hard-boiled egg will provide a good amount of B12, as well as protein, another potentially lacking nutrient in vegetarian diets.
Fortified Foods
Many plant-based foods are fortified with B12, including plant-based milk (soy, rice, and almond milk), breakfast cereals, nutritional yeast, and meat substitutes. Fortified foods are typically easy for the body to digest, which means vitamin B12 can be obtained more easily.
Other Sources
Some studies have found that dried green laver (Enteromorpha sp.) and purple laver (Porphyra sp.) contain significant amounts of vitamin B12. However, these are not natural sources of B12 and may not provide sufficient intake to prevent deficiency-related health issues. Fermented products such as tempeh, miso, shiitake mushrooms, and algae contain substances that are chemically similar to vitamin B12, but they should not be relied upon as sources of this vitamin.
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Omega-3 fatty acids
Walnuts, in particular, are a rich source of omega-3 fatty acids and are beneficial for overall health. For those following a vegetarian or vegan diet, algae is a sustainable and pure source of DHA and EPA, as fish obtain these nutrients by consuming algae. This makes algae a smarter and more environmentally friendly option.
There are also plant-based omega-3 supplements available, which are a good alternative to fish oil. These supplements are often derived from algae and provide the same health benefits as omega-3 fatty acids found in fish. They are easy to digest, have a mild flavour, and do not cause any stomach discomfort or unpleasant aftertaste.
It is important to note that while ALA is present in plant oils, the conversion rate to DHA and EPA is less than 15%. Therefore, vegetarians may need to consume more plant sources of ALA or consider supplements to ensure adequate intake of all three types of omega-3 fatty acids for optimal health.
In summary, omega-3 fatty acids are essential for overall health, and vegetarians can obtain them from various plant sources, particularly those rich in ALA, as well as through algae-based supplements.
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Calcium
Vegetarians and vegans are at a higher risk of calcium deficiency because they do not consume dairy products, which are rich in calcium. However, it is possible for vegetarians to meet their daily calcium requirements through diet alone. It is recommended that adults aged 19-50 consume 1000 mg of calcium per day, while adults over 50 should aim for 1200 mg per day.
There are many plant-based sources of calcium, including kale, watercress, tahini, haricot beans, almonds, dried figs, okra, and edamame. Seaweed is also a good source of calcium, but it should be consumed in moderation due to its high levels of iodine. In addition to eating calcium-rich foods, vegetarians can also increase their calcium intake by consuming fortified foods or taking supplements.
Some foods that are fortified with calcium include plant yogurts, cereals, flour, cornmeal, bread, crackers, tortillas, and plant milks. When choosing plant milks, soy milk is a good option because it has a similar protein content to cow's milk. It is important to read labels when choosing fortified foods, as the amount of calcium added can vary.
In addition to calcium, it is also important for vegetarians to ensure they are getting enough vitamin D, as this nutrient helps with calcium absorption.
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Iron
There are two types of iron: heme and non-heme. Heme iron is found in animal products and is generally more easily absorbed by the body. Non-heme iron is found in plant-based sources and is not as easily absorbed. The amount of total iron available from a mixed diet (including meat) is estimated at 18%, while the amount of total non-heme iron available from a vegetarian diet is about 10%.
Vegetarians can consume adequate iron by eating a varied and well-balanced diet that includes plenty of plant-based foods rich in iron, such as:
- Leafy greens (e.g. spinach, Swiss chard)
- Nuts and seeds
- Legumes (e.g. beans, soybeans, lima beans, lentils)
- Whole grains (e.g. quinoa, whole wheat bread, oatmeal, cereals, and pasta)
- Dried fruits (e.g. apricots, raisins, and dates)
- Potatoes (including sweet potatoes)
To maximize iron absorption, it is recommended to pair iron-rich plant foods with foods that are rich in vitamin C, such as tomatoes, kiwis, strawberries, and citrus fruits. Cooking vegetables with vitamin C in a cast-iron skillet can also increase the iron content of the meal.
However, certain foods and drinks can hinder iron absorption, including tea, coffee, red wine, beer, and cocoa. Additionally, calcium, fiber, and artificial sweeteners in diet drinks can also prevent iron absorption. It is important for vegetarians to be mindful of these factors and include enough iron-rich foods in their diet to meet their daily requirements.
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Frequently asked questions
Pulses, including beans, peas, and lentils, are a low-fat source of protein for vegetarians. Other sources include nuts, seeds, soy products, and whole grains such as wheat, oats, barley, and brown rice. Lacto-ovo vegetarians can also obtain protein from dairy products and eggs.
A vegetarian diet can be high in iron, but the body absorbs iron less effectively from plant-based sources than from meat. Good sources of iron for vegetarians include eggs, leafy vegetables, and pulses. To aid absorption, include foods rich in vitamin C, such as oranges, peppers, and berries.
Vitamin B12 is found in animal products, so vegetarians who eat dairy and eggs will likely get enough. Vegans, however, may need to take a vitamin B12 supplement or eat fortified foods such as soy and rice beverages and some breakfast cereals.
