Vegetarianism

Protein
Protein is needed for muscles to grow and be strong. One of the main myths associated with a vegetarian diet is that not enough protein is consumed. The truth of the matter is that most American non-vegetarians consume much more protein than necessary! Vegetarian diets provide less protein, but this amount is usually enough if a variety of plant foods are eaten and you get enough calories and fat. Lower protein diets are associated with a lower risk for osteoporosis, since high levels of protein may increase the amount of calcium that is excreted from the body through urine.

Proteins are made up of 20 basic building blocks called amino acids. Our bodies can produce 11 amino acids on their own; the other 9 amino acids are considered "essential amino acids" and can only be obtained through the food we eat. All foods are plentiful sources of essential amino acids, although plant foods contain a limited amount of any one amino acid. In order to get all of the essential amino acids, a variety of different plant foods need to be eaten. These different sources of protein (such as beans, rice, and nuts) do not need to be consumed at the same time, as long as you eat them within the same 24-hour period.

Significant sources of protein from non-meat sources include: whole-grain (not refined) flour and cereal; nuts and peanut butter; soy foods such as tofu, miso, tempeh, and soy milk; grains; and legumes such as beans, peas, and lentils.

Learn more about the amounts of protein found in plant foods.

Iron
Iron is important for healthy blood, and an iron deficiency can result in anemia. This is a particular concern for women, teens, and children. Although vegetarians and non-vegetarians may absorb similar amounts of iron, the type of iron found in plants is different from that found in meats. Iron from plant foods is not absorbed as well by the body, which may lead to lower iron stores. Additionally, fiber, phytates (found in cereals), oxalates (found in leafy green vegetables), tea, coffee, soda, and chocolate may inhibit iron absorption. However, citrus foods high in vitamin C, such as oranges and tomatoes, actually increase iron absorption when eaten together with the iron source. Good sources of iron include beans, seeds, soy foods, fortified breakfast cereals, enriched and whole grain breads, dairy products, legumes, cashews, tomato juice, rice, tofu, lentils, spinach, cooked dry beans (such as kidney and pinto beans), and garbanzo beans (chick peas). Vegetarians who eat fish and other aquatic animals can also get iron from sardines and shellfish like shrimp, clams, mussels, and oysters.

Learn more about the specific amounts of iron found in plant foods.

Vitamin B₁₂
Vegans may have trouble getting enough vitamin B₁₂ and research suggests that some lacto-ovo vegetarians probably don't get enough either. Vitamin B₁₂ is made by bacteria, fungi, and algae, but is not made by yeasts, plants, or animals. Some plant foods may contain vitamin B₁₂ on their surface from the soil, but this is not a significant source if the food is washed properly. Vitamin B₁₂ can also be found in sea vegetables, tempeh, and miso - however this has been found to be an inactive form of the vitamin. Good sources of vitamin B₁₂ for vegetarians and vegans include fortified foods, such as soy milk and cereals. It might be necessary to take supplements if you don't consume enough vitamin B₁₂ through these foods. The daily requirement for vitamin B₁₂ is quite small, but deficiency can be very dangerous. Low levels of B₁₂ can cause anemia as well as numbness or tingling in the extremities or other neurologic symptoms. Talk to a healthcare professional before taking supplements.

Learn more about vitamin B₁₂.

Calcium
Calcium is needed to build strong bones and prevent osteoporosis, especially for women. (Whether soy helps prevent osteoporosis or not is still under investigation.) Lacto-ovo vegetarians usually get more calcium than vegans, since they consume calcium rich foods such as milk, cheese, and yogurt. Vegetarians who eat fish can also get calcium from canned fish with soft bones, such as salmon and sardines (high in salt). Vegans should be careful to consume enough plant-based calcium sources, tofu, dark green leafy vegetables (such as spinach, kale, broccoli, collard greens, turnip greens) in addition to calcium fortified foods, such as soy milk, cereals, fruit juice, and tofu (if made with calcium sulfate -- check the ingredient list). Many vegetarians and vegans (as well as non-vegetarians) may also need calcium supplements if they don't get enough calcium from food. Talk to a healthcare professional before taking calcium supplements.

Learn more about specific amounts of calcium found in plant foods.

Vitamin D
Vitamin D and calcium are crucial for preventing osteoporosis. (Whether soy helps prevent osteoporosis or not is still under investigation.) Vitamin D is often found in fortified dairy products, such as milk, and in fortified cereals. It can also be obtained through 15-20 minutes of direct sunlight on your skin each day. However, this may be a more risky way of getting vitamin D than through your diet:

• Wearing sunscreen interferes with your body's production of vitamin D, but wearing no sunscreen increases your risk of developing skin cancers.
• Additionally, getting enough vitamin D from 15-20 minutes of sunlight might be impossible for many people due to cold climates, smoggy skies, dark skin, concealment of skin for religious reasons, and sunscreen with an SPF of 8 or greater, all of which may affect the amount of vitamin D produced by sun exposure. All of the people mentioned here would have to expose themselves to the sun for longer than 15-20 minutes without sunscreen to get enough vitamin D.
• Therefore, try to depend on foods, not on sunlight, to get the vitamin D you need.

Vegans should eat vitamin D fortified foods (such as soy milk and cereals) and take supplements. Talk to a healthcare professional before taking supplements.

Read more about Vitamin D at a governmental non-vegetarian site.

Zinc
Zinc is important for growth and the immune system. Zinc is less likely to be found in plant foods, although there is some in leafy vegetables and root vegetables, but can be found in whole grains (especially the germ and bran of the grain), fortified cereals, dairy and soy products, legumes, nuts, and tofu.

Vegetarians may need as much as 50% more zinc than non-vegetarians because of the lower absorption of zinc from plant foods:

Talk to a healthcare professional about your individual requirements for zinc intake. Do not take zinc supplements without a healthcare professional's recommendation.

Read more about zinc at a governmental non-vegetarian site.

Omega-3 Fatty Acids
Omega-3 (or n-3) fatty acids are important for heart health. Vegetarians who eat fish should be sure to eat fatty fish a few times a week, such as salmon, sardines, mackerel, herring, albacore tuna, and lake trout. (If you're pregnant or nursing, talk to a doctor about fish, because they might have excessive mercury if they're contaminated.) Other good sources of omega-3 fatty acids are fresh seaweed and omega-3 eggs (for vegetarians who eat eggs), which are available at health food stores. Vegetarians who eat fish should also eat plant sources with alpha-linolenic acid (ALA): tofu, soybeans, canola oil, walnut oil, and flaxseed oil. ALA is a type of omega-3 fatty acid, but less potent than the types of omega-3 fatty acids found in fish, seaweed, and omega-3 eggs.

Vegetarians who don't eat fish are at risk of an omega-3 fatty acid deficiency. Although the Recommended Daily Allowance (RDA) for omega-3 fatty acids is small (about 1 gram/day for women 14-30), deficiency can contribute to cardivascular disease and other major health problems. Eating the plant foods with ALA is an alternative to ingesting the more potent forms of omega-3 fatty acids. Still, talk to a healthcare professional to be sure that your diet includes enough omega-3 fatty acids, as well as the other nutrients listed in above this section. Don't take omega-3 supplements unless instructed by your doctor, as excessive omega-3 fatty acids may cause internal bleeding.

Read more about vegetarian diets and omega-3 fatty acids.

-- To Top