Brenda Khan
Vegetarian diets are often linked to multiple health benefits, such as a lower risk of heart disease, diabetes, high blood pressure, and even cancer. However, a vegetarian diet may also lack certain nutrients that are typically found in animal products. The nutrient that is most commonly missing in a vegetarian diet is vitamin B12, which is essential for maintaining nerve and blood cell health and producing DNA. Other nutrients that vegetarians may need to supplement include vitamin D, omega-3 fatty acids, calcium, iron, and zinc.
Nutrients Missing in a Vegetarian Diet
| Characteristics | Values |
|---|---|
| Vitamin B12 | Found in animal-sourced foods like fish, meat, dairy products, and eggs |
| Vitamin D3 | Can be produced by exposing the skin to sunlight |
| Carnosine | Found in meat, poultry, and fish |
| Protein | Can be sourced from vegan options like beans, whole grains, soy products, and nuts |
| Calcium | Found in dairy products |
| Iron | Found in every cell of the body |
| Zinc | Can be sourced from fortified breakfast cereal, pumpkin seeds, yogurt, cashews, and chickpeas |
| Omega-3 Fatty Acids | Can be sourced from chia seeds, walnuts, algae, flaxseed, and soybeans |
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What You'll Learn
Vitamin B12
The deficiency of vitamin B12 in vegetarians and vegans is a growing concern, with studies indicating lower intake and status of this nutrient in plant-based dietary patterns compared to meat-eaters. This deficiency can have serious health implications, increasing the risk of neuro, vascular, immune, and inflammatory disorders. Therefore, it is essential for individuals following a vegetarian or vegan diet to ensure they are getting enough vitamin B12.
There are alternative sources of vitamin B12 that can be incorporated into a vegetarian diet. Eggs and dairy products are excellent sources of vitamin B12 and are suitable for vegetarians who consume animal products. For those who follow a strict plant-based diet, fortified foods like nutritional yeast and certain breakfast cereals can provide vitamin B12. Additionally, nori, also known as purple laver, has been found to increase vitamin B12 levels when consumed in small amounts.
It is worth noting that some plant foods, like spirulina, are claimed to contain vitamin B12. However, these sources offer pseudovitamin B12, which cannot be absorbed by the body. Therefore, it is crucial for vegetarians, especially those who are pregnant or of child-bearing age, to be mindful of their vitamin B12 intake and consider supplements if necessary. By including reliable sources of vitamin B12 or appropriate supplements, vegetarians can ensure they are meeting their daily requirements and maintaining optimal health.
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Vitamin D
Fortified foods are an excellent way to increase vitamin D intake. Fortified plant-based milk alternatives, such as almond and coconut milk, often contain vitamin D. Additionally, fortified orange juice can provide 100 IU of vitamin D per cup. Many grain products, including cereals, are also fortified with nutrients like vitamin D to prevent deficiencies.
Some natural vegetarian sources of vitamin D include egg yolks and certain types of mushrooms, particularly wild mushrooms grown under UV lamps. Free-range or organic eggs tend to have higher vitamin D content due to the chicken's access to sunlight and vitamin-D-enriched feed. Similarly, cheese is a natural source of vitamin D, although the amount varies depending on the manufacturing process, with soft cheeses containing almost none.
If you are concerned about not getting enough vitamin D from your diet, supplements can provide a reliable and consistent source. It is recommended to consult your doctor or pharmacist for advice on safe and appropriate doses.
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Iron
There are two types of dietary iron: heme and non-heme. Heme iron is found in animal-derived foods, such as meat, poultry, and fish, which are not included in a vegetarian diet. Non-heme iron, on the other hand, is found in plant-based sources such as legumes, nuts, seeds, dried fruits, iron-fortified cereals, and green leafy vegetables. Good vegetarian sources of iron include canned coconut milk, molasses, dark chocolate, thyme, tomatoes, potatoes, sweet potatoes, and various fruits and vegetables.
To maximise iron absorption, it is recommended to consume vitamin C-rich foods along with non-heme iron sources. Vitamin C enhances iron absorption in the body. Additionally, consuming lysine-rich foods, such as legumes and quinoa, can also increase iron absorption. According to the Dietary Guidelines of America, iron-fortified whole-grain cereals contain the highest amount of iron per serving.
It is worth noting that while vegetarians may need to pay closer attention to their iron intake, meat-eaters can also be at risk of inadequate iron levels. A balanced and diverse diet is key to ensuring sufficient nutrient intake, regardless of dietary preferences.
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Zinc
Vegetarians and vegans may be at risk of zinc deficiency as it is mostly found in animal foods or has lower bioavailability in plant foods. Phytates, which are commonly found in plant foods, reduce zinc absorption, and some researchers have suggested that this increases the zinc needs of vegetarians by up to 50%. However, it is possible to get all the zinc you need from eating a varied and balanced vegetarian or vegan diet.
Symptoms of zinc deficiency include hair loss, sexual dysfunction, fatigue, and problems with your taste or smell senses. Zinc deficiency has also been associated with skin abnormalities, hypogonadism, cognitive impairment, growth retardation, and imbalanced immune reactions that favour allergies and autoimmune diseases.
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Calcium
Vegetarians and vegans may be at risk of calcium deficiency, as this nutrient is mostly found in animal foods or has lower bioavailability in plant foods. Studies have shown that vegans have the lowest calcium intake, which may increase the risk of bone fracture.
However, it is important to note that calcium is naturally present in a variety of plant foods, including soybeans, tofu, tempeh, natto, beans, lentils, grains, legumes, fruits, vegetables, nuts, and seeds. Seaweed, dried herbs, and blackstrap molasses are also good sources of calcium.
To ensure adequate calcium intake on a vegetarian or vegan diet, it is recommended to include a variety of calcium-rich and fortified foods. Some examples of fortified plant-based foods include plant-based yogurts, some types of cereal, flour, cornmeal, bread, crackers, tortillas, and plant-based milks such as soy milk. Calcium-set tofu is also a good source of calcium for vegetarians and vegans.
In addition to dietary sources, vitamin D plays an important role in calcium absorption. Exposure to sunlight is a natural way to get vitamin D, particularly during the late spring and summer months. During autumn and winter, when sunlight exposure is limited, it is recommended to take a vitamin D supplement to ensure adequate calcium absorption.
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Frequently asked questions
There is no single nutrient that is most commonly missing from a vegetarian diet. Nutrient deficiencies depend on the specific diet of the individual. However, vegetarians are at a higher risk of vitamin B12 deficiency since vitamin B12 is almost exclusively found in animal-sourced foods.
Vegetarians who consume dairy and eggs will likely receive sufficient amounts of vitamin B12. For strict vegetarians or vegans, fortified foods such as breakfast cereals, nutritional yeast, and soy milk are good sources of vitamin B12.
Vegetarians may also be deficient in vitamin D, calcium, iron, zinc, and omega-3 fatty acids.
In addition to consuming vitamin B12 and vitamin D-fortified foods, vegetarians can take supplements to ensure they are getting enough of these nutrients. For omega-3 fatty acids, vegetarians can consume chia seeds, walnuts, algae, flaxseed, and soybeans.
