Vegetarian
diets are healthy, nutritious, low-fat and offer high fiber which may provide
health benefits for people of all ages. People come to a vegetarian diet for a
multitude of reasons. While a larger number of Vegetarians in the past migrated
to this diet due to animal rights, environmental impact or religious beliefs,
many today are becoming vegetarian due to its wide ranging health benefits.
The key
to a successful vegetarian diet is appropriate planning. Not all vegetarian
foods are healthy. While refined foods such as potato chips and mac and cheese
can be vegetarian, they don’t provide complete nutrients. There are six key
components to consider for proper nutritional balance; protein, iron, EFA’s,
calcium, zinc, vitamin B12 and D which can be found in food or in supplement
form. Even while eating the healthiest vegetarian foods, you still need to be
sure you're getting enough nutrients and calories in proper balance. For
instance, too much fiber from vegetables in a diet can interfere with mineral
absorption.
Most
people require about 0.8 grams of protein per kilogram of body weight, or about
58 grams of protein per day for a 160-pound adult. Vegetarians and vegans may
need 10–20% more protein in their diets to compensate for the lower
digestibility of plant-based protein. Legumes, soy products, grains, nuts,
seeds, and protein shakes are excellent vegetarian sources of protein.
The RDA of
iron for vegetarians and vegans is 1.8 times higher than for non-vegans: 27mg
versus 15mg. This is because iron from plant foods are not as bio-available as
iron from animal sources. Although iron is usually adequate in vegetarians and
vegans, athletes, young and pregnant women should pay special attention to make
sure their needs are met. Legumes, chickpeas, adzuki beans, lentils, kidney
beans, nuts, seeds, whole grains, quinoa, vegetables, dark leafy greens, dried
fruits, and supplements offer vegetarian sources of iron.
Essential
fatty acids, known as EFA’s, are essential to health and the body does not
manufacture them. EFA’s must be obtained from food or supplements and
vegetarians tend to have lower blood levels of both EPA and DHA. Omega-3's from
EPA and DHA are important to help maintain cell membranes of the brain and eyes,
heart health, strong bones, diabetes health, and for regulating bodily
processes. If you are pregnant or breast-feeding, consider supplementing with
DHA to help with brain and central nervous system support. To balance the omega
6 to omega 3 ratios, decrease corn, soy and grape seed oils. Micro algae,
flaxseed oil, hempseed oil, walnuts, chia seeds, and supplements offer vegetarian
sources of EFA’s.
It is
challenging to maintain adequate levels of vitamin B12 on a primarily
plant-based diet. Because low levels of this vitamin may increase disease and
can have a negative impact on cardiovascular health, supplementation with
vitamin B12 is strongly recommended. This is especially true for pregnant and
lactating women for whom optimum vitamin B12 intake is crucial. Fortified foods
such as meat substitutes, cereals, non-dairy beverages, nutritional yeast, and
supplements offer vegetarian sources of vitamin B12.
Calcium
is essential for overall body health, proper muscle and nerve function, and strong
bones and teeth. Vegetarians and vegans may have lower calcium levels and lower
bone density. Low protein can also contribute to low bone density. Broccoli,
kale, collards, okra, Chinese greens, tofu, soy beverages, sesame seeds,
almonds, legumes, dried figs and calcium-fortified foods are excellent food
sources of calcium. Multi-vitamins may include
enough calcium for your needs; if not, you can take a separate supplement,
which might be paired with vitamin D or magnesium to help your body assimilate the
nutrients. Supplements should provide only the amount missing from food—calcium
overload can be toxic. The RDA for calcium is 1,000 milligrams daily for women
up to age 50 and men up to age 70.
If
you're a vegetarian or vegan who spends time indoors or lives in a northern
climate, you may have low vitamin D levels. Vitamin D can be produced by
exposure to the sun during warm months: 10–15 minutes on face and forearms for
people with fairer complexion or 30 minutes to 3 hours for people with darker
complexions. During cold months, you will likely have to depend on fortified
foods or supplements. Sun, fortified beverages, cereals, and supplements offer vegetarian
sources of vitamin D.
Plant
foods tend to be lower in zinc concentrations than animal foods. The
bioavailability of plant-based zinc is lower than from animal products. Deficiencies
in zinc may be common in vegetarians, especially if they consume a lot of wheat
bran and soy, as well as tea, chocolate and coffee. Legumes, nuts and seeds,
whole grains, wheat germ, and supplements offer vegetarian sources of zinc.
When choosing supplements, be sure
to look for appropriate labeling and avoid gelatin because it is derived from
cattle and pigs. Be sure to look for capsules and softgels labeled veggie-caps. A good multivitamin can help to add overall nutritional coverage to your diet. In addition to
calcium, vitamins D and B12, it can contain essential nutrients such calcium,
vitamin D, vitamin B12, as zinc, iodine, and iron that you may be missing. Digestive
enzymes and probiotics can help with good bacteria that may enhance digestion
and absorption of nutrients from both supplements and foods.
Mona Claypoole - Director of Marketing and Wellness Support
