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A woman eating heathyNutrients to consider for vegetarian eating

Vegetarian diets can supply all the nutrients needed for good health. As with any way of eating, there are a few key nutrients to consider when planning your meals.

 

Vitamin B12

Vitamin B12 is needed by the body to help in the production of red blood cells and DNA, our genetic material. Although the daily requirement is very small, this vitamin is also essential for our brain, spinal cord and nerve function.

The vitamin B12 most people consume comes from foods of animal origin. It is made by microorganisms and is incorporated into the flesh of animals and their products such as meat, dairy products, seafood and eggs. Plant foods do not naturally contain vitamin B12, unless it is added or present by contamination so it is important that vegans in particular, either include foods that are fortified with vitamin B12 or use a supplement.

An inadequate intake of vitamin B12 can result in a type of anaemia and severe, irreversible nerve damage, but with reliable food sources and/or supplementation, vitamin B12 deficiency due to insufficient intake is easily avoided.

Eggs and a glass of MilkIncluding vitamin B12 in the diet -

  • Consume milk (and other dairy products) or a vitamin B12 fortified soymilk daily. Two cups of Sanitarium So GoodŽ soymilk provides the daily B12 requirement for an adult.
  • Include other plant foods fortified with vitamin B12 such as some soy burgers/sausages/luncheon slices and Sanitarium MarmiteŽ.
  • Eggs supply vitamin B12 for lacto-ovo vegetarians.
  • Take a daily vitamin B12 supplement if you are pregnant, breastfeeding, travelling or don’t include a regular supply of B12 containing foods in your diet.
  • Despite the claims, mushrooms, tempeh, miso, seaweed, spirulina and sauerkraut are not reliable sources of vitamin B12.

Calcium

Calcium is an important nutrient for healthy bones and teeth. Calcium also plays a role in blood clotting, muscle contraction, the transmission of nerve impulses and enzyme activity inside cells30.

Lacto-ovo vegetarians can easily get enough calcium through eating dairy and calcium-enriched soy products. However, vegans require a little more planning to ensure a regular and adequate intake of calcium-rich foods.

Girl drinking milkTips to optimise calcium intake  

  1. Include low fat milk or calcium-enriched soymilk daily on your breakfast cereal, in hot drinks and cooking.
  2. Use legumes to create main meals such as hearty soups or casseroles. Navy beans and green soybeans (available frozen from some Asian shops) are particularly rich in calcium.
  3. Oxalates found in spinach and rhubarb can bind calcium, reducing its absorption. Include calcium-rich, low oxalate green vegetables daily e.g. broccoli and Asian greens such as bok choy.
  4. Use calcium-set tofu several times per week (check food labels of tofu for calcium phosphate or calcium sulphate). This is particularly important for vegans.
  5. Snack on dried fruits and nuts. Figs, apricots, almonds and Brazil nuts are sources of calcium.
  6. Enjoy nut and seed spreads on toast, such as almond spread or tahini with honey.
  7. Avoid salty foods e.g. take-aways and processed snack foods, and large amounts of caffeinated drinks e.g. cola, coffee, ‘high energy’ drinks. Salt and caffeine promote calcium loss from the kidneys.
  8. For older people or those who are not getting enough calcium in their diet, a supplement may be useful. Vitamin D is also beneficial as it helps calcium to be absorbed.

Protein

Proteins have many vital roles in the body, including the growth and maintenance of all our body’s cells. All the enzymes in our body, as well as many hormones, are proteins. In addition, proteins assist in oxygen transport and form part of DNA

Getting Enough Protein

Studies on vegetarians have repeatedly confirmed that vegetarian diets provide more than enough protein. Protein is contained in most plant foods and as long as you consume enough food to maintain a healthy weight, with as much variety as possible, it is easy to get enough protein.

Protein Complementation

Proteins are made up of smaller building blocks called amino acids. Compared to animal proteins, plant proteins contain limited amounts of essential amino acids (the type the body cannot make) - the exception being soy protein, which is a complete protein for humans.

To compensate for this, the concept of protein complementation was introduced in the 1970’s and recommended when planning vegetarian meals. The idea was to combine a grain plus a legume or nuts/seeds at the same meal to get all the amino acids the body needs.

This practice however is no longer believed to be necessary. It is now known that complementation occurs naturally over the day when people eat a variety of foods.

lentilsProtein tips

  • Eat legumes and foods made from legumes everyday e.g. kidney beans, peas, lentils, chick peas, baked beans, soybeans.
  • Include dairy products or fortified soy alternatives, such as low fat yoghurt, milk or cheese, daily.
  • Have nuts and seeds at least every second day e.g. sprinkle on salads, grab a handful for a snack or use nut spreads on bread.
  • Enjoy grains (particularly wholegrains) such as wheat, oats, millet, rice, barley, quinoa, amaranth, and foods made from grains daily.
  • Lacto-ovo vegetarians can also include eggs as a source of protein in their diet.

 

Zinc

Zinc is needed for a wide range of functions in the body. It is essential for reproduction, growth, sexual maturation, wound healing and maintenance of a strong immune system. Zinc also plays a role in our ability to taste.

Lacto-ovo vegetarians generally have a slightly lower zinc intake than meat eaters and some studies of vegans suggest they consume the least zinc.

Phytates, found richly in wheat bran, wholegrains and legumes, strongly bind zinc, making it less available to the body. However, food processes such as leavening with yeast for bread making, fermentation, soaking and sprouting, reduce the level of phytates and liberate more zinc for absorption into the body.

Colourful nuts in the marketplace

Optimising zinc intake

  • Consume a variety of zinc containing foods throughout the day such as wholegrain breads and cereals, wheat germ, legumes, tofu, tempeh, nuts, seeds, and fortified breakfast cereals. Refined grain products such as white flour and white rice have lost most of their zinc during processing.
  • Use rinsed canned legumes or pre-soak dried legumes overnight before cooking.
  • Use grains, seeds, nuts and sprouted legumes in your salads or sandwiches e.g. mung bean sprouts or alfalfa sprouts.
  • Snack on pumpkin seeds, almonds, cashews, sunflower seeds or pecans.
  • Avoid adding too much wheat bran to foods - vegetarians usually get plenty of fibre in their diet.

    • Iron

    Iron is a key component of haemoglobin in red blood cells that transport oxygen around the body. It is also involved in energy reactions and maintaining a healthy immune system.

    There are two types of iron -

    1. Haem iron, which accounts for 40 per cent of the iron in red meat, and a lesser amount in fish and poultry. About 15-35 per cent of the haem iron in foods is absorbed.
    2. Non-haem, which accounts for the remainder of the iron in meat and all the iron in eggs and plant foods. The absorption of non-haem iron varies from 2-20 per cent, depending on other dietary components that may enhance or inhibit its uptake.

    While vegetarians often have lower iron stores in the body, they have similar haemoglobin levels and are no more prone to iron deficiency anaemia than meat-eaters.

    Iron Enhancers

    Vitamin C, vitamin A, beta-carotene and organic acids - commonly found in fruits and vegetables - increase non-haem iron absorption.

    Iron Inhibitors

    Tannins - found in tea and coffee bind iron and reduce its absorption by as much as 50 per cent.

    Calcium-rich foods or supplements - can block iron absorption if taken at the same time when iron-containing foods are eaten.

    Phytates - found in wholegrains and legumes reduce the amount of iron absorbed but don’t seem to pose a problem if you have a varied diet that also supplies plenty of enhancers of iron absorption.

    Oxalates - found in spinach, rhubarb and chocolate bind up iron. Low oxalate green vegetables that supply an abundant source of readily absorbed iron include bok choy, broccoli and Chinese cabbage.

    orangeTips to maximise iron intake -

    1. Include a good source of iron at each meal, such as wholegrain bread, iron-fortified breakfast cereal, Sanitarium Marmite, legumes, tofu, iron-fortified soy burgers, nuts and seeds.
    2. Include a good source of vitamin C with your meals such as citrus fruit, fruit juice, berries, tomato, capsicum, broccoli and cabbage.
    3. Include yellow, orange or dark green vegetables to supply beta-carotene and assist with non-haem iron absorption.
    4. Limit tea (black or green) and coffee, to between meal times. Dairy milk, some herbal teas (peppermint, chamomile) and cocoa can also reduce iron absorption if consumed with meals36.
    5. Add sprouted beans, grains or seeds to your salad and sandwiches e.g. mung bean sprouts or lentil sprouts.

     

    The above information has been taken from the Santarium Health Food Company brochure - "Healthy Eating for Vegetarians". Contact Sanitarium Nutrition Service for any questions or comments.