Vitamins and Vegetarians

Studies have shown that vegetarians who follow a well-balanced diet often have lower incidence of conditions like type 2 diabetes and coronary heart disease.

A vegetarian diet often increases your intake of phytonutrients, such as lutein (in broccoli) and lycopene (in tomatoes).  Phytonutrients are powerful antioxidants found in colourful fruits and vegetables, and it is believed that a diet high in antioxidants helps maintain health. A vegetarian diet can also be higher in fibre.

However, vegetarian and, particularly, vegan diets may lack the right amount of some important nutrients, such as iron and selenium.

There are different varieties of vegetarian diets.  Vegetarians typically do not eat meat, fish or poultry.  Some eat eggs and dairy products, while others eat dairy products but not eggs.  Vegans avoid all animal products, including milk, eggs and honey.

What nutrients do I need?

Protein

Protein is made of amino acids and is essential for nutrition.  As well as producing energy, it promotes the building and growth of body tissue.  Eating meat is commonly considered to be the easiest way to get your necessary intake of protein, but vegetarians have various other options.

Common sources of protein for vegetarians include nuts, seeds, pulses and dairy products.  However, to get all the essential amino acids we need, it is important to regularly mix different protein sources. This can be easier than it sounds, and many people may even find that they are already doing this.  The Food Standards Agency (FSA) suggests:

• beans on toast
• vegetable chilli with kidney beans served with rice or tortillas
• bread and cheese
• houmous and pitta bread
• rice and bean salad

Other sources of protein suitable for vegetarians include soya and tofu.  Using tofu to replace ground meat in popular dishes like lasagne or chilli, for example, is a good way of creating a protein-rich vegetarian alternative to a popular dish.

Iron

Iron is essential for healthy red blood cells. It helps transport oxygen from the lungs to the rest of the body to help maintain health and vitality. An insufficient intake of iron can lead to anaemia, with symptoms including tiredness, weakness and difficulty concentrating.

The most obvious source of iron might be liver and meat, but it can also be found in:

• fortified breakfast cereals
• leafy, green vegetables like  spinach
• beans and pulses
• dried fruit, such as figs or apricots

The body does not absorb iron from plant-based sources as well as it does from meat, so it’s a good idea to eat iron-rich foods in combination with foods that contain vitamin C, as vitamin C improves the absorption of iron.

Zinc

Zinc helps the body to make new cells and enzymes, aiding the healing of wounds.  It also helps our bodies to process carbohydrates, fat and protein.