Vegetarianism is a popular choice for many individuals and families. Lots of people limit their intake of meat for many different reasons including family tradition of vegetarianism or to limit consumption of animal flesh. These nutrient shortcomings can be counteracted with natural or organic dietary vitamin supplements. They may choose this lifestyle for reasons associated with the environment and animal cruelty or finally, to improve their health by eating less saturated fat and more fiber.
Vegetarian, organic or natural dietary vitamin supplements can help you lead a healthier lifestyle.
The term “vegetarian” can mean different things to different people:
- A true vegetarian eats no meat at all, including poultry and fish.
- A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry.
- A lacto vegetarian eats dairy products but no eggs.
- An ovo vegetarian eats eggs but no dairy products.
- Many people don’t eat red meat or pork but do eat poultry and/or seafood.
A less commonly practiced form of vegetarianism is veganism. A vegan doesn’t consume any animal-derived foods, products or byproducts, and eats only plant-based foods. In addition, to not eating meat, poultry, seafood, eggs or dairy, vegans avoid using products made from animal sources, such as wool, fur, leather, or silk. Veganism, which is referred to as a more strict or pure vegetarianism, by the Vegan Society, is a philosophy and way of life that excludes all forms of exploitation of, and cruelty to animals for food, clothing and any other means.
WHAT ABOUT NUTRITION
According to the American Dietetic Association (ADA), “well-planned vegan and other types of vegetarian diets are appropriate for all stages of life, including during pregnancy, lactation, infancy, childhood, and adolescence.”
Vegetarian diets offer a number of advantages, says ADA, including lower levels of total fat, saturated fat, and cholesterol, and higher levels of fiber, magnesium, potassium, folate, and antioxidants. As a result, the health benefits of a vegetarian diet may include the prevention of certain diseases, including heart disease, some cancers and diabetes.
But any restrictive diet can make it more difficult to get all necessary nutrients. A vegan/vegetarian diet eliminates food sources of vitamin B-12, which are found almost exclusively in animal products. A vegan diet eliminates milk products which are good sources of calcium. Vitamin B-12 can be restored via some vegetarian and natural dietary supplements.
The key to healthy vegan and/or vegetarian eating is variety. As you plan your daily menu, make sure to include a variety of fruits, vegetables, whole grains, nuts, seeds, legumes and dairy. A vegan must look to plant-derived foods to obtain and maintain sufficient calcium intake. The following information will help ensure that you obtain alternative sources of B-12, calcium, vitamin D, protein, iron, zinc and occasionally riboflavin:
Vitamin B-12. Since plant foods do not contain B-12, it is important for vegans/vegetarians to look for fortified foods and organic vitamin supplements to ensure adequate intake. Vitamin B-12 is needed to produce red blood cells and maintain normal nerve function, and can be obtained from enriched breakfast cereals, fortified soy products, nutritional yeast, or natural dietary supplements.
Calcium. Calcium is needed for strong teeth and bones. Calcium is plentiful in dark green vegetables (spinach, bok choy, broccoli, collards, kale, turnip greens), sesame seeds, almonds, red and white beans, soy products, dried figs, blackstrap molasses, calcium-fortified foods like fruit juices, breakfast cereals, and tofu prepared with calcium.
Vitamin D. Vitamin D helps our bodies absorb calcium and is synthesized by exposing your skin to sunlight. Vitamin D deficiencies can occur, especially in those who don’t spend a lot of time outdoors. Vitamin D is not found in most commonly eaten plant foods and the best dietary sources for the vitamin are in fortified dairy products, and vitamin-D fortified soy milk or rice milk.
Protein. Not getting enough protein is an important concern when switching to a vegan/vegetarian diet. Protein needs can be met following a vegan/vegetarian diet by consuming adequate calories and a variety of plant foods including soy products (tofu, tempeh and seitan), legumes, nuts, nut butters, lentils, seeds, eggs.
Iron. Iron is an essential nutrient which transports oxygen in the blood. Iron from plant-based sources is less easily absorbed by the body than iron in meat. This lower bioavailability means that iron intake in vegan/vegetarians should be higher than that of nonvegetarians. Vegetarian food sources of iron include dried beans like lentils and chickpeas, spinach and other dark green leafy vegetables, soy products (soybeans, tempeh, and tofu), bulgur, prune juice, dried fruit and iron-fortified breads and cereals. Consuming a source of vitamin C in conjunction with your iron source can assist in the body’s iron absorption.
Zinc. Zinc plays a vital role in many key body functions, including immune system response, and therefore it’s important to get enough of it. Vegans/vegetarians can do so by eating legumes, nuts, soy products, pumpkin and sunflower seeds, tahini, wheat germ, and whole grain breads and cereals.
Riboflavin. This B vitamin is important for growth and red blood cell production. It can be found in almonds, broccoli, mushrooms, figs, sweet potatoes, soybeans, wheat germ, and fortified cereals and enriched breads.
A HEALTHY LIFESTYLE
A vegetarian diet can be a healthy dietary choice. The principles of planning a vegetarian diet are the same as planning any healthy diet. One must consume a variety of foods in the different food groups to ensure the right combinations to meet nutritional needs. Be aware of the potential nutrient deficiencies that can come with the vegan/vegetarian diet and determine how you can compensate for them. With exploration and creativity, you will find that the vegan/vegetarian lifestyle is a meaningful way of living for sustained health and longevity.
If you are not sure you’re getting all the necessary nutrients or if you have questions about vegetarian diets, check with your family doctor, or registered dietitian.
By Gail T. Jacobs and Claire Morin, M.D.
Note: All information on RealOrganicLiving is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
Copyright 2009 Real Organic Living: Natural Dietary Supplements. All rights reserved.
