No matter which vegetarian eating style you follow, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds. This can help you make sure you are
meeting your nutritional needs each day. Show
CalciumVegetarians should consume a variety of calcium sources in order to meet daily requirements. Dairy products are a rich source of calcium. If your diet does not include dairy products, calcium can be obtained from plant-based foods, but the amount of calcium that the body can absorb from these foods varies. Here is a list of vegetarian-friendly sources of calcium:
IronVegetarians should consume a variety of iron sources to meet daily requirements. Consuming a source of vitamin C (like citrus fruits, peppers, tomatoes) at each meal helps increase iron absorption. Sources of iron include:
ProteinProtein is found in plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day. Vegetarian sources of protein include:
Vitamin B12B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 can be a concern for many vegetarians, especially vegans. For those that follow any vegetarian style of eating, choose foods fortified with vitamin B12 and talk with your healthcare provider about if a vitamin B12 (cobalamin) supplement is right for you. Vegetarian sources of B12 include:
Vitamin DFew foods are naturally high in vitamin D, but many dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis should discuss the need to take a vitamin D supplement with their health care provider. Vegetarian sources of vitamin D include:
Information provided by Vegetarian Nutrition, a dietetic practice group of the Academy of Nutrition and Dietetics. TagsFind a Nutrition ExpertLooking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help! Iron is an essential mineral your body needs to function properly. Thus, it’s vitally important to consume adequate amounts of it through your daily diet. Interestingly, the foods you eat influence not only how much iron you consume but also how well it’s absorbed into your body (1). Once your body absorbs iron, it’s used as a building block for hemoglobin, a protein found in red blood cells that helps shuttle oxygen around your body. Iron is also a component of myoglobin, an oxygen storage protein found in your muscles. This oxygen is used when you use your muscles. The recommended iron intake range is 7–18 milligrams (mg) per day for the general population and up to 27 grams for pregnant women (2). You may have heard that you can get iron from red meat, but there are many other foods that naturally contain iron. In foods, iron is present in two forms: heme and non-heme. Sources of heme ironHeme iron is found in animal foods that contain hemoglobin, such as meat, fish, and poultry. Heme iron is the best form of iron, as your body readily absorbs up to 40% of it (3). Good food sources of heme iron include:
Red meat and organ meat like liver are particularly good sources of iron. Sources of non-heme ironNon-heme iron primarily comes from plant sources and is present in grains, vegetables, and fortified foods. This is the form added to iron-enriched or iron-fortified foods, as well as many supplements. It’s estimated that 85–90% of total dietary iron intake in Western populations comes from the non-heme form, while 10–15% comes from the heme form (3). Up to 40% of iron that the body absorbs comes from the heme form. (3) In terms of its bioavailability, non-heme iron is absorbed much less efficiently than heme iron. Good sources of non-heme iron include:
Summary Iron deficiency is the most common cause of anemia, which affects about 25% of the world’s population (4, 5 ). A person who is iron deficient may have various symptoms, including fatigue, dizziness, headaches, sensitivity to cold, and shortness of breath when doing simple tasks. (6) Moreover, iron deficiency can result in poorer attention span and mental function. In fact, iron deficiency in early childhood has been linked to learning challenges (2). Children, adolescents, and women of reproductive age, particularly during pregnancy, are most at risk of iron deficiency. This is because their iron intake typically does not meet their body’s high demand for it (2). Additionally, it’s commonly thought that vegetarians and vegans are more prone to iron deficiency. But there are conflicting studies on this point. A 2018 research review found that vegetarians are more likely to have low iron stores than non-vegetarians. The authors of the analysis nonetheless recommended that people eat more plants and less meat given that high iron stores are a risk factor for some noncommunicable diseases (7). Meanwhile, a 2021 study found that after inflammation was eliminated as a factor, vegetarians had the same prevalence of iron deficiency as those following an omnivore (meat-and-plant) diet. (8) It’s generally recommended that vegetarians multiply their recommended iron intake by 1.8 to compensate for the reduced absorption of non-heme iron (2). Summary While not all dietary iron is absorbed equally, some foods can enhance your body’s ability to absorb it. Foods rich in vitamin CVitamin C has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form that your body can absorb more easily (1). Foods high in vitamin C include citrus fruits, dark green leafy vegetables, bell peppers, melons, and strawberries. Hence, drinking citrus juice or eating other foods rich in vitamin C while you’re eating high-iron foods can increase your body’s absorption. In vegetarian and vegan diets, iron absorption may be optimized by including vitamin C–containing vegetables during meals (1). Foods with vitamin A and beta-caroteneVitamin A plays a critical role in maintaining healthy vision, bone growth, and your immune system. Beta-carotene is a red-orange pigment found in plants and fruits. It can be turned into vitamin A in your body. Good food sources of beta-carotene and vitamin A include carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges, and peaches. Vitamin A helps to release iron that the body stores. Therefore, adequate vitamin A plays an important role in preventing iron deficiency anemia (9). Meat, fish, and poultryMeat, fish, and poultry not only provide well-absorbed heme iron, but they can also stimulate the absorption of the non-heme form. Eating a meal that combines heme iron with non-heme iron can help increase the amount of non-heme iron the body absorbs (10). Summary Just as some foods can improve iron absorption, others can hinder it. Foods containing phytatePhytate, or phytic acid, is found in foods like whole grains, cereals, soy, nuts, and legumes (3). It’s important to note that proper soaking can remove phytic acid from beans and lentils. Even a small amount of phytate can significantly decrease iron absorption (1). Nonetheless, the negative effect of phytate can be counteracted by consuming foods that enhance non-heme iron absorption, such as vitamin C or meat. Calcium-rich foodsCalcium is an essential mineral for bone health. But some evidence shows that it hinders the absorption of heme and non-heme iron (1). A 2021 research review found that calcium had a negative effect on the short-term absorption of iron, but the effect was low. (11) To maximize absorption, calcium-rich foods should not be eaten with meals that provide most of your dietary iron. Regarding supplements, calcium and iron supplements should be taken at different times of the day if possible. Foods containing polyphenolsPolyphenols are found in various amounts in plant foods and beverages, including vegetables, fruits, some cereals and legumes, tea, coffee, and wine. Coffee and tea, both of which are widely consumed around meals, have a high content of polyphenols, and they have been shown to inhibit the absorption of non-heme iron (3). A 2019 review of studies found that polyphenols did not interfere with iron bioavailability. But the review’s authors noted the limitations of the research and recommended further study (12). To counteract the negative effect of polyphenols, be sure to leave a couple of hours between your iron-rich meal and your afternoon tea or coffee. Summary Iron toxicity from food sources is rare. Once it’s consumed, your body has its own balancing system to make certain that it gets just enough. But fatal overdoses and adverse health effects are possible with excessive intake of iron supplements (2). Excessive iron levels can also occur in some people with a condition called hemochromatosis. This is usually caused by a gene that enhances absorption (13). Other causes of iron overload include repeated blood transfusions, massive doses from the diet, and rare metabolic disorders. Additionally, consuming too much iron over time may cause large deposits of the mineral to form in the liver and other tissues. It can be helpful to talk with a healthcare professional if you’re considering taking an iron supplement. Summary The tips below can help you maximize your dietary iron intake:
Summary Iron is a vital mineral that’s essential for your body to function well. Two types of it are found in food — heme and non-heme. Meat, fish, and poultry contain the heme form, which your body easily absorbs. Non-heme iron is mainly found in plant foods, but your body has a harder time absorbing it. You can improve your body’s absorption by eating foods containing vitamin C, vitamin A, along with meat, fish, and poultry during your meals. On the other hand, foods containing phytates (cereals and grains), calcium (milk and dairy), and polyphenols (tea and coffee) can hinder iron absorption. By carefully selecting the foods you eat and knowing how certain foods can enhance or inhibit absorption, you can make sure you’re getting the iron you need. How much iron is absorbed from a vegetarian diet compared with omnivorous diet?The amount of total iron available from a mixed diet (including meat) is estimated at 18%, whereas the amount of total (non-haem) iron available from a vegetarian diet is considered to be about 10%.
Which of the following is a health benefit of vegetarian diet?Reasons for following a vegetarian diet are varied but include health benefits, such as reducing your risk of heart disease, diabetes and some cancers.
Which of the following provides amino acids that are best absorbed by the body?The best sources of amino acids are found in animal proteins such as beef, poultry and eggs. Animal proteins are the most easily absorbed and used by your body. Foods that contain all nine essential amino acids are called complete proteins.
How can vegetarians eat more protein?How Do Vegetarians Get Enough Protein?. Eggs. Eat your eggs however you like them prepared.. Nut butter. Consider eating toast with almond butter, which is packed with protein and heart-healthy fats.. Steel-cut oatmeal. Try making these no-bake protein bars.. Green vegetables. ... . Nuts and seeds. ... . Beans. ... . Soy products. ... . Lentils.. |