A meatless diet can be healthy, but vegetarians — especially vegans — need to make sure they’re getting enough vitamin B12, calcium, iron, and zinc. The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies in vegetarians and vegans. Vitamin B12 is found naturally only in animal products.
What nutrients do vegetarians need to be careful about getting enough of?
Eating a wide variety of foods will make it easier to meet your nutritional requirements. Essential nutrients that are harder to obtain in a vegetarian diet, if not carefully planned – include protein, some minerals (especially iron, calcium and zinc), vitamin B12 and vitamin D.
What nutrients are vegetarians running a risk of not getting enough of?
Studies have shown that without supplements or enriched foods, vegetarians are at a high risk of vitamin B12 deficiency ( 2 ). Lacto-ovo-vegetarians can get adequate amounts of this nutrient from dairy products and eggs, but this is much more challenging for vegans ( 3 ).
What nutrients does a vegetarian need to be especially careful to get and what foods provide them?
Food Sources of 5 Important Nutrients for Vegetarians
- Calcium. Vegetarians should consume a variety of calcium sources in order to meet daily requirements. …
- Iron. Vegetarians should consume a variety of iron sources to meet daily requirements. …
- Protein. …
- Vitamin B. …
- Vitamin D.
What nutrients do vegans get a lot of?
- Vitamin B12. Make sure that your vegan diet contains a reliable source of vitamin B12.(Read More)
- Protein. It’s easy to get protein from plants.(Read More)
- Omega-3 and omega-6 fats. The lowdown on omega-3 and omega-6 fats and vegan diets.(Read More)
- Calcium. …
- Vitamin D. …
- Iodine. …
- Selenium. …
What is a Recognisable consequences of protein deficiency?
Serious protein deficiency can cause swelling, fatty liver, skin degeneration, increase the severity of infections and stunt growth in children. While true deficiency is rare in developed countries, low intake may cause muscle wasting and increase the risk of bone fractures.
Why you shouldn’t be a vegetarian?
It can make you gain weight and lead to high blood pressure, high cholesterol, and other health problems. You can get protein from other foods, too, like yogurt, eggs, beans, and even vegetables. In fact, veggies can give you all you need as long as you eat different kinds and plenty of them.
Why being a vegetarian is pointless?
Plants acquire nutrients from the soil, which is composed, among other things, of decayed plant and animal remains. So even those who assume they subsist solely on a plant-based diet actually eat animal remains as well. This is why it’s impossible to be a vegetarian.
What vitamins should I take if I’m a pescatarian?
Answer: The adult recommended intake for vitamin B12 is very low, but this is an essential nutrient so vegetarians (no meat) and pescatarians (include fish) should be aware of good sources. Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make B12.
What supplements should I take as a vegetarian?
Vegetarians need to make sure they get enough iron and vitamin B12, and vegans enough calcium, iron and vitamin B12. Women are thought to be at particular risk of iron deficiency, including those on a vegetarian or vegan diet.