How to Get Enough Nutrient from Vegetarian Diet?

If you're on the fence about going vegetarian despite all the health benefits, what's stopping you? Many people fear that going meatless means it's impossible to get enough vital nutrients.

Better Nutritional Balance

In fact, by eating a variety of plant foods, you'll supply your body with a better balance of nutrients than a typical Western diet (such as hamburger, fries, etc). There are no special food combinations to follow, and complicated eating plans aren't required.

Plant foods are naturally high in nutrition, and you'll enjoy better health by eating them anyway you like!

Three nutrients you probably associate with animal products are protein, iron, and calcium. How can we possibly get enough protein and iron without meat and eggs? Aren't dairy products essential sources of calcium? A better question to ask might be, aren't the animal foods industry marketers incredibly good at their jobs?

Protein

Protein is created from 22 different amino acids, out of which 9, known as essential amino acids (EAAs), must be supplied from our diet. The remainders can be produced by your body from these EAAs and other dietary components.

As a vegetarian, you'll get plenty of protein from beans, legumes, grains, nuts and seeds, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians. Even the vegetables and fruits we eat contain some protein!

The American Dietetic Association also states, "Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary." With proper planning and creativity, you really don't have to worry about protein deficiency.

Iron

The greatest concern is whether vegetarians or vegetarians are exposed to iron deficiency.

But the fact is the amount of iron in vegetarian and vegetarian diets tend to be higher or no different from non-vegetarian diets. Eating whole grains, beans, nuts and seeds, fruits and vegetables will supply your body with all the iron it needs.

Furthermore, vitamin C, citric acids, fructose, and certain amino acids do enhance iron absorption so that's another good reason to eat a combination of fruits and vegetables with tofu, beans and other grains.

With abundant iron supply, the next concern would be how well the iron can be absorbed.

Phytates and fiber in certain plant foods do reduce iron absorption, but it can be overcome by preparation methods such as:

  • leavening of whole grains
  • roasting of nuts
  • soaking beans before cooking
  • fermenting foods like tempeh, miso and natto
  • sprouting grains, seeds and legumes

Try to avoid dairy products as they are poor sources of iron and they can restrict iron absorption from a meal as much as 50%. Thus, vegetarians will not have this problem since they already exclude dairy products from their diets.

Another substance which will reduce iron absorption is tannins found in black or green tea. Indian curry, turmeric, coriander, tamarind, cocoa and coffee also contain traces of tannins. It's best to avoid consuming these drinks with iron-clad meals.

Foods high in oxalates, contain iron in a bound form which impede absorption, so they are not considered good iron sources. They include spinach, Swiss chard, beet greens and rhubarb.

If you are still in doubt about your iron status, visit your doctor for an iron status test. Your doctor may recommend you iron tablets as supplements if necessary.

Calcium

As you know, calcium is needed for strong bones. Gradual loss in bone mass will result in osteoporosis, a disease of weakened bones prone to fracture.

Calcium is also required for your heart, muscles and nerves to function properly and for your blood to clot normally.

Like iron, focus is more on maintaining a balance between intake, absorption and loss rather than on intake alone. You need 700mg to 1000mg of calcium per day.

Calcium intake is not a problem in a vegetarian diet. Tofu and other soy products, fortified orange juice and cereals, almonds or sesame seeds and broccoli are just some of the many plant food sources of calcium you can enjoy.

However, only 20-30% of calcium in an average diet is absorbed. And it could be further hampered by the presence of fiber, oxalates and phytates from the plant foods you eat. On top of that, protein and sodium also erode calcium away from your body and excrete them in your urine, feces and perspiration each day.

Though calcium deficiency is not unique to vegetarians and vegetarians, there're some ways to aid calcium absorption and reduce calcium loss:

  • Avoid ingesting excessive proteins.

  • Be moderate in your intake of high sodium food.

  • Exercise regularly to help keep your body function optimally.

  • Walk in the sun at least 10-15 mins a day to absorb vitamin D naturally.

  • Start early in your years to store calcium.

  • And of course, continue to eat calcium-rich or calcium-fortified plant foods.

You are what you eat...

When it comes to vegetarian foods, there's no bad nutritional news. You can restrict your diet to plant foods that are highly nutritious, low in fat and calories, and cholesterol free for better health.

You can fuel your body without risking cancer, heart disease, or weight gain.

Vegetarianism is a lifelong journey.

Try not to put pressure on yourself to achieve all your vegetarian goals at once. Begin where you are, and proceed as your motivation and comfort level dictate.

When it comes to our health, we're better off without what's missing, from a vegetarian diet!