Essential Vitamins for Vegetarians
Due to the popularity of Simon Harris’ recent article on Vitamins for Vegetarians, I’ve decided to follow it up with some more information on vitamins for a vegetarian diet.
Obviously, “vegetarian” diets vary greatly - some include fish, eggs, even some white meats, while others exclude all animal products. Regardless, ensuring proper nutrition with any type of vegetarian diet takes some planning. Here are a couple of key areas to consider:
Protein
“How do you get enough protein?” is one of the most common questions posed to vegetarians by non-vegetarians. In fact, most Americans consume too much protein in their diets. It is likely that most vegetarians obtain sufficient protein in their diets from dairy products, soy and tofu, legumes, and cereals and grains. Still, vegetarians should research their individual requirements (see the resources below) evaluate their intake from time to time, especially if vegan.
Iron
Iron from plant sources is not as easily absorbed by the body as iron found in animal products. Vitamin C helps in iron absorbtion, so vegetarians should eat plenty of fresh fruits (citrus and cranberries are particularly rich in vitamin C) and vegetables, to ensure adequate vitamin C intake. Vegetarians that consume dairy products likely receive enough iron in their diets, but other good sources of iron include tofu, beans and other legumes, dark and green leafy vegetables.
Zinc
Zinc is a trace mineral that, much like iron, is more easily absorbed from animal products than vegetable. Two good zinc sources include legumes and wheat germ.
Vitamin D
Vitamin D is found only in animal products. Fortunately, the human body can produce its own vitamin D when exposed to sunlight! Vitamin D rich foods include fortified dairy and soy products.
Vitamin B-12
The human body only tiny amoutns of vitamin B-12, but this vitamin is only found in animal products. Vegetarians that eat dairy need not worry, but vegans should strive to eat fortified soy products and cereals, or consider taking supplements.
Calcium
Calcium is another mineral of particular importance to vegans. Good non-animal sources include broccoli, kale, dark leafy greens, and fortified soy products.
For more information on vitamins for vegetarians, please check out the following links: