It’s January, and for many, that means taking on the challenge of going vegetarian or vegan – a popular resolution that kicks off the year with a focus on health, sustainability, and mindful eating. Over 3 million individuals in the UK already embrace a vegan or vegetarian lifestyle,1https://vegsoc.org/facts-and-figures/ showing just how popular going meat-free is! A vegetarian diet may be followed for various reasons, including;
- Health reasons
- Animal rights
- Environmental reasons
- Religion
Whatever the reason is for you, optimising your diet to support your overall health is key.
A vegetarian diet typically excludes fish and meat products. Instead, it focuses on fruits, vegetables, nuts, seeds, beans, lentils, whole grains, unprocessed soy products, eggs, and dairy.
Going meat-free can be incredibly healthy. Science shows that vegetarians have lower rates of various health conditions, including cancer and heart disease.2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367879/ Despite these findings, vegetarians need to pay extra attention to some important nutrients. Let’s explore three of these nutrients in more detail:
1. Vitamin B12
This well-known, water-soluble vitamin is crucial to your health. It supports many functions, including nervous system health, DNA production, red blood cell creation and energy production.3https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/4https://www.healthline.com/nutrition/vitamin-b12-foods5https://www.healthline.com/nutrition/b12-supplements#_noHeaderPrefixedContent Vitamin B12 is naturally found in the following foods:6https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- Meat
- Fish
- Milk
- Cheese
- Eggs
Vitamin B12 is also a nutrient commonly added to fortified foods. Fun fact: our nutrient-packed, probiotic-rich kefir is a good source of Vitamin B12!
For vegetarians, including eggs, cheese, and milk is crucial to maintaining good vitamin B12 intake. Consider speaking with your healthcare provider if you don’t consume these foods regularly. They may suggest checking your levels or taking a Vitamin B12 supplement. Vitamin B12 supplements commonly contain cyanocobalamin, a synthetic form of B12. Supplements containing natural forms of B12, such as methylcobalamin, are also available.
2. Iron
Iron deficiency anaemia is considered the most common nutritional deficiency in the world.7https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8744124/ Research shows vegetarians are more likely to have iron deficiency anaemia and low iron stores.8https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367879/ Iron deficiency anaemia can cause a range of symptoms, including tiredness, lack of energy, shortness of breath, heart palpitations, pale skin and headaches.9https://www.nhs.uk/conditions/iron-deficiency-anaemia/
There are several possible causes of iron deficiency anaemia. One possible cause is low dietary intake.10https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8744124/ One well-known dietary iron source is meat. The heme iron found in animal products is highly absorbable. Other sources of iron include:11https://www.nhs.uk/conditions/iron-deficiency-anaemia/
- Leafy green vegetables like kale or spinach
- Beans and lentils
- Dried fruits
- Fortified food
Iron found in plant foods is called non-heme iron and it is less bioavailable. Consume a variety of iron sources and boost the absorption where possible.
Top tip: To assist the absorption of this all-important mineral, pair your iron-rich foods with vitamin C. For example, if you are having leafy greens in a smoothie, add a peeled orange or a squeeze of lemon juice to boost the vitamin C content. Simple tips like this can help boost your iron intake!
3. Omega-3 fatty acids
Omega-3 fatty acids are essential fats that you need to consume via your diet. These fats can be split into – ALA, EPA, and DHA. Omega-3s have numerous health benefits, including eye health, brain health, anti-inflammatory effects, and joint health.12https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
EPA and DHA are commonly found in oily fish such as salmon, mackerel, anchovy, sardines and herring. ALA is typically found in plant foods such as chia seeds, flax seeds, and walnuts. ALA is converted into EPA and DHA in the body, but this conversion is low in humans.13https://www.healthline.com/nutrition/3-types-of-omega-3#TOC_TITLE_HDR_6 The conversion process also relies on other factors, like the sufficient level of certain nutrients.14https://www.healthline.com/nutrition/3-types-of-omega-3#TOC_TITLE_HDR_6
Due to the low conversion of ALA to EPA and DHA, a high intake of ALA-rich foods is essential. An algae supplement may also be advised for vegans and vegetarians. Science shows supplementing with microalgal oil increased both EPA and DHA levels.15https://pubmed.ncbi.nlm.nih.gov/33576691/
Are you in need of some vegetarian meal inspiration? Try these four delicious, nutrient-rich recipes:
- Nourishing 3 bean chilli
- Lentil Bolognese
- Jerusalem artichoke, cavolo nero and squash salad
- Blueberry muffin synbiotic smoothie
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.
Always check with your doctor or healthcare provider before starting any supplements.
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