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A vegetarian diet includes various plant-based foods that provide healthy, essential nutrients. Vegetarians follow a few restrictions, so moving to this diet can be challenging for some people.
You can easily transition to a vegetarian diet by gradually reducing the meat and fish you consume and, at the same time, increasing fruits and vegetables. You can replace ingredients in your favorite recipes that contain chicken, pork, or beef with tofu or beans. Many dishes typically only require straightforward substitutions.
It’s important to bring variety to your diet to meet all the daily essential nutrients your body needs. Avoid unhealthy choices such as processed foods, refined grains, and sugar-sweetened beverages, and choose less salt and sugar options. If your diet is not meeting your dietary needs, you should also seek advice from a registered dietician or doctor.
Crucial Nutrients Needed in a Vegetarian Diet
Below is a list of essential nutrients for optimal health and foods that you can add to your diet to obtain them.
Vitamin B12
Vitamin B12 is vital for general health. It promotes healthy blood and nerve cells and prevents anemia, which causes tiredness and weakness. You need to consume 2.4 to 2.8 mcg of vitamin B12 daily.
Vegetarian sources of vitamin B12 include cheese, eggs, and fermented and cultured foods with live bacteria, such as kimchi, sauerkraut, tempeh, fortified nutritional yeast, soy milk, and yogurt.
Calcium
Consume various calcium-rich foods and drinks to build and maintain strong bones and teeth and for muscles and nerves to function optimally. You need to eat at least 3 servings of calcium-rich foods daily. The recommended daily allowance is 1,000 to 1,200 mg of calcium, depending on age. The older you get, the higher the dietary calcium requirement becomes.
Accepted wisdom promotes dairy products as the go-to for calcium supply. Still, it is possible to achieve all you need from plant-based sources, especially leafy greens. Dairy sources of calcium include cheese, milk, and yogurt. If you don’t like using dairy products, other options are fortified soymilk or almond milk, rice milk, soy yogurt, and calcium-fortified orange juice. Consume calcium-set tofu and cereals, broccoli, black beans, chickpeas, soybeans, and leafy greens like collard, kale, and turnip greens.
Vitamin D
Your bone health depends on vitamin D because efficient calcium absorption is compromised when lacking. Vitamin D supports a healthy immune system and hormone production.
Adequate and healthy sun exposure allows the body to make its own vitamin D. However, many reasons can prevent people from obtaining the sun exposure they need. Diet and supplementation are essential in these cases to compensate for the shortfall.
Vitamin D food sources include eggs, vitamin D-fortified dairy foods and drinks, soy milk, rice milk, orange juice, some cereals, and fatty fish. If you are between 19 and 70, you need 600 IU per day, and if you are more than 70 years of age, 800 IU is recommended. If you have specific needs or bone problems, consult your doctor, as they will advise you on how much vitamin D you need.
Iron
Iron is an essential component of red blood cells in carrying oxygen to all parts of your body. Healthy red blood cells prevent iron deficiency anemia and help sustain a healthy immune system. Again, it is a common belief that iron is only found in meat sources. While it may not be as dense in plants as in meat, there are plant foods that can provide nutritional requirements.
Although iron deficiency can be problematic for anyone, whether vegetarian or not, over-consumption is just as dangerous. Exceeding your required daily intake can have harmful effects on your body. Don’t take an additional iron supplement unless your doctor advises you to.
Iron-rich foods include dark leafy greens such as spinach and Swiss chard, dried fruits, eggs, fortified cereals, nuts, pulses such as kidney beans, lentils and peas, and soybeans. Eat them simultaneously with foods rich in vitamin C, such as broccoli, cabbage, citrus fruits, peppers, strawberries, and tomatoes, to assist your body in absorbing the iron you ingest.
Iodine
Iodine is vital in producing thyroid hormones that regulate the metabolism, growth, and function of your body’s major organs. Many rely on iodized table salt for their allowance, but healthier sources include edible seaweed, eggs, and milk. Celtic or Himalayan salts contain sodium chloride and a full spectrum of necessary minerals and trace minerals.
Omega-3 Fatty Acids
A diet abundant in omega-3 fatty acids is needed for heart and brain health, cell membrane formation, and immune system function. Omega 3 fatty acids help to reduce your risk of heart disease and inflammation.
Two omega-3s, DHA and EPA, are abundant in oily fish and seafood. The third omega-3, alpha-linolenic acid (ALA), comes from plant sources but is also converted to DHA and EPA in small amounts. The dietary guideline for ALA is 1.1 grams daily for women and 1.6 grams for men.
Vegetarians can also take an omega-3 supplement from an algae source of DHA and EPA and fortified products to increase their omega-3 intake. You should eat not less than five servings of various fruits and vegetables daily. Other plant-based sources are chia seeds, flaxseeds, soybeans, seaweed, walnuts, and eggs.
Protein
Another essential nutrient is protein. It comprises amino acids crucial to building and repairing the body’s cells. Consuming protein-rich foods helps maintain healthy bones, muscles, organs, and skin. Aim to consume at least 20 grams of protein every meal.
You can eat various food sources of complete protein throughout the day: almonds and almond butter, eggs, meat alternatives such as tofu, dairy products, legumes, nuts, nut butter, pulses, soy products, tempeh, and textured vegetable protein.
Zinc
Zinc is an essential nutrient that provides many vital functions in the body. It is not produced naturally, but you can get it from foods and supplements. Its primary roles are protein formation, DNA creation, healing damaged tissue, cell growth, boosting the defense against oxidative stress, and strengthening the immune system.
Consuming foods high in zinc is vital as it is not efficiently absorbed in our bodies. You need to take 8 to 11 mg of zinc daily, depending on your age and gender, but not exceed the recommended limit of 40 mg per day. You can get the zinc you need in a well-balanced diet of plant foods, dairy products, and seafood. The best food sources are almonds, cashews, cheese, chickpeas, eggs, milk, pumpkin seeds, shellfish, legumes, soy, whole grains, and yogurt.
A vegetarian diet can quickly achieve a healthy balance of the essential nutrients needed for a healthy, vital life. Those transitioning from a meat-based diet should eat various non-meat sources to meet all nutritional requirements. Be aware of your personal dietary needs so that you know the type and amount of nutrients that can nourish your body completely.
Frequently Asked Questions
I’ve heard the vegetarian diet can lower my risk of chronic diseases. What’s the science behind this?
It’s true! A vegetarian diet, loaded with fruits, vegetables, whole grains, and legumes, is naturally lower in saturated fat and cholesterol and elevated in fiber, vitamins, minerals, and antioxidants. Research from the Adventist Health Study-2 has found that vegetarians have a lesser risk of heart disease, hypertension, type II diabetes, and a variety of cancers compared to non-vegetarians. (Source: JAMA Internal Medicine, 2012)
Can a vegetarian diet help me lose or maintain a healthy weight?
Absolutely. Studies, like those published in the Nutrition Reviews Journal, show that vegetarians tend to have lower body mass indexes (BMI) than non-vegetarians. This is likely due to the greater fiber content and lower calorie density of plant-based foods, which promote satiety and prevent overeating. (Source: Nutrition Reviews, 2015)
I’m an athlete. Can a vegetarian diet provide me with enough protein to support my training?
Yes, it can! Plenty of plant-based protein sources can meet the needs of even the most active individuals. Legumes, tofu, tempeh, quinoa, nuts, and seeds are all excellent protein sources. Many athletes, including ultramarathoners and bodybuilders, thrive on vegetarian diets. (Source: The American Journal of Clinical Nutrition, 2016)
How does a vegetarian diet impact the environment compared to a meat-based diet?
The environmental influence of meat production is significant. It contributes to deforestation, water pollution, greenhouse gas emissions, and biodiversity loss. A study in Science found that beef production requires twenty-eight times more land and 11 times more water than the average of plant-based foods and yields five times more greenhouse gas emissions. Choosing a vegetarian diet is one of the most impactful ways to decrease your environmental footprint. (Source: Science, 2018)
Do I need to know any specific nutrients when following a vegetarian diet?
While a carefully planned vegetarian diet can be nutritionally complete, attention to a few nutrients is essential. Vitamin B12, primarily in animal products, can be obtained through fortified foods or supplements. Iron and zinc are also important, and vegetarians can ensure adequate intake by consuming legumes, nuts, seeds, and whole grains. Omega-3 fatty acids can be gotten in flaxseeds, chia seeds, and walnuts. (Source: Academy of Nutrition and Dietetics)
I’m interested in trying a vegetarian diet, but I’m worried about making the transition. Do you have any tips?
Transitioning to a vegetarian diet can be easier than you think! Start by gradually integrating more plant-based meals into your routine. Experiment with different recipes, explore vegetarian restaurants and connect with other vegetarians for support and inspiration. Plenty of resources are available online and in bookstores to guide your journey.
Is a vegetarian diet safe for pregnant and breastfeeding women?
A vegetarian diet with proper scheduling can be safe and valuable for pregnant and breastfeeding women. Ensuring adequate protein, iron, vitamin B12, and other nutrient intake is essential. Consulting with a registered dietitian can personalize your meal plan and guarantee you meet your nutritional needs.
What are some ethical considerations behind choosing a vegetarian diet?
Many people select a vegetarian diet for ethical reasons, such as worries about animal welfare and the environmental impact of meat production. The industrial farming of animals often involves practices that raise ethical considerations, and choosing a vegetarian diet can be a way to express compassion for animals and reduce demand for animal products.
Are there different types of vegetarian diets?
Yes! While all vegetarian diets exclude meat, variations are based on other animal products. Lacto-ovo vegetarians consume dairy and eggs, while lacto-vegetarians consume dairy, not eggs. Ovo vegetarians consume eggs but not dairy. Vegans omit all animal products, including meat, dairy, eggs, and honey.
Can a vegetarian diet be culturally diverse and satisfying?
Absolutely! Vegetarian cuisine is incredibly diverse, with countless delicious dishes worldwide. From Indian curries to Mediterranean salads and Mexican bean dishes to Asian stir-fries, there’s a vegetarian option for every palate.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
References
- JAMA Internal Medicine, 2012:
- Vegetarian Dietary Patterns and Risk of Cardiometabolic Disease in the Adventist Health Study 2
- Nutrition Reviews, 2015:
- Vegetarian Diets and Body Weight Status
- The American Journal of Clinical Nutrition, 2016:
- Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
- Science, 2018:
- Reducing food’s environmental impacts through producers and consumers: https://www.science.org/doi/10.1126/science.aaq0216