Next Steps...what are the different nutrients of concern for vegetarians and vegans? Below I will outline the different nutrients, where a "meat-eater" would normally obtain that nutrient and where vegetarians and vegans can obtain it. Everyone is different and it can be hard to figure out if you are getting enough of a particular nutrient, especially since the Nutrition Facts Panel is only required to list calcium, iron, vitamin A and vitamin C, as far as vitamins and minerals are concerned. Therefore, zinc, the B vitamins, and vitamin D are really just a guess. In general, you should express your concerns to your doctor and possibly discuss the addition of a vitamin and mineral supplement including iron, just to round everything out. I get asked about over-dosing on vitamins a lot, and if it is just a general multi-vitamin/mineral supplement and are taking the recommended dosage, you should be alright. Just look on the label of the supplement. Looking at the percentages on the right, shoot for a supplement that has 100% of each nutrient, try to avoid supplements that have waaaay more than 100%. When you get into a nutrient that is 1000% or I've even seen up to 10,000% (which is kind of ridiculous) that is unnecessary and, depending on the nutrient, has the possibility of over-dosing (i.e. vitamin A is a fat-soluble vitamin and is stored in the body when an overabundance is taken, versus just being excreted in the urine, which is what some other vitamins, for example B vitamins, will do). More on that later though, I may be writing a supplement and/or label reading post soon.
So below are tables outlining the nutrients on concern.
Vitamin B12.
|
Non-vegetarian
vitamin D sources
|
Vegetarian &/or vegan
vitamin D sources
|
Meat
|
Egg yolks
|
Poultry
|
Beans
|
Fish (salmon, mackerel)
|
Nuts
|
Beef liver
|
Cheese (small amount)
|
Fortified milk & juice
|
|
The sun
|
Calcium.
Non-vegetarian
Calcium sources
|
Vegetarian &/or vegan
Calcium sources
|
Milk
|
Leafy greens
|
Yogurt
|
Tofu
|
Cheese
|
Almonds
|
Seafood
|
Some
fortified food and drinks (i.e. almond & soy milks, orange juice)
|
Trail mix (nuts, seeds, chocolate chips)
|
Iron.
Non-vegetarian
Iron sources
|
Vegetarian &/or vegan
Iron sources
|
Meat
|
Beans
|
Poultry
|
Peas
|
Seafood
(oysters, sardines)
|
Eggs
|
beef liver
|
Nuts (cashews
& pistachios)
|
Seeds
|
|
Fortified
breakfast cereals
|
|
Tofu
|
|
Spinach
|
|
Dark
chocolate
|
|
Raisins
|
|
Tomatoes
|
Zinc.
Non-vegetarian
Zinc sources
|
Vegetarian &/or vegan
Zinc sources
|
Oysters
|
Beans
|
Red meat
|
Nuts & seeds
|
Poultry
|
Whole grains
|
Crab
|
Fortified breakfast cereal, oatmeal
|
Lobster
|
Dairy products
|
Peanut butter
|
|
- Protein increases absorption of zinc
-So good sources are legumes and nuts
|
•
Studies show, zinc levels
of non-vegetarians compared to vegetarians were not that different
It might seem like a lot to think about and go through each and every day, but glance back over the veg sources of all of the nutrients. What do they all have in common? Basically, if you are eating a variety of foods, including plenty of fruits, veggies, whole grains, nuts, seeds, beans, (if you choose; dairy and eggs), then you should cover all of these nutrients. Again, doesn't hurt to ask your doctor about a multi-vitamin/mineral supplement to be sure.
References:
It might seem like a lot to think about and go through each and every day, but glance back over the veg sources of all of the nutrients. What do they all have in common? Basically, if you are eating a variety of foods, including plenty of fruits, veggies, whole grains, nuts, seeds, beans, (if you choose; dairy and eggs), then you should cover all of these nutrients. Again, doesn't hurt to ask your doctor about a multi-vitamin/mineral supplement to be sure.
References:
•The Academy of
Nutrition and Dietetics
–http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/feeding-vegetarian-and-vegan-infants-and-toddlers
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