Vegetarian Eating: Part 2

Following on from the blog published last week, here are some more key nutrients that must be noted when following a vegetarian diet:

Iron

This is an essential mineral for all body cells, even though it is needed only in small quantities. Iron is a component of hemoglobin (the oxygen carrying protein in red blood cells) and plays a major role in transporting oxygen in the body.

Iron from animal products known as haem-iron is more easily absorbed than the iron found in plants such as spinach. Plant foods that contain iron, often contain compounds that reduce the absorption of Iron.

It is important to get your iron levels tested and discuss supplementation with your dietician or doctor.

 Tips to increase iron absorption:

• Consume food high in Vitamin C (oranges, grapefruits, guavas, red, yellow and green peppers, tomatoes, broccoli, Brussel sprouts, papaws) with meals
• Iron supplements may be taken with 500mg Vitamin C to help increase absorption
• You can enhance the absorption of iron by soaking, sprouting, fermenting and cooking beans, grains and seeds.
• Avoid drinking tea and coffee with meals (tannins in the tea and coffee inhibit iron absorption)

How much    Iron do we need? (* Recommended Daily Intake)

 The table below provides the amount of iron you need

Food Sources: Legumes, iron –fortified foods (cereals), tofu and tempeh, nuts, seeds, green leafy vegetables, eggs, whole grains (e.g. quinoa, brown rice, rolled oats)

Zinc 

Zinc is an important mineral that has a wide range of metabolic functions. It is important for growth, the healing of wounds and maintaining a healthy immune system. Studies show that some vegans and vegetarians have slightly lower zinc levels due to the presence of inhibitors (phytic acid) in plant sources (whole grains, seeds, beans, and legumes). Thus the bioavailability may be diminished. It is recommended that vegans consume 50% more than the current DRI recommends for zinc.

How much Zinc do we need?

The recommended Dietary allowance for zinc is 11mg for men and 8mg for women. 

Zinc citrate and zinc gluconate are the most reliable forms of zinc supplements

Food Sources: Legumes, whole-grains (e.g. quinoa, brown rice, rolled oats, nuts, seeds eggs)

Tips to increase zinc absorption

• Soak legumes before cooking or use canned legumes
• Consume sprouted beans, grains, seeds and bread that contain yeast.
• Ensure spouted beans are washed and cooked well to ensure food safety
• Avoid excessive intake of unprocessed wheat bran (high in phytic acid)

Vitamin D

Vitamin D, also known as the “sunshine vitamin”, is a fat soluble vitamin obtained from sunlight exposure, food and dietary supplements. The vitamin helps to regulate calcium absorption, making it a critical nutrient for bone health. Vitamin D deficiency is a concern as we do not consume enough food sources to meet our requirement such as in eggs (which contain a small dose) and  fortified margarine, milk, soy milk, yogurts and cheese.

How much safe sun do I need for adequate Vitamin D? 

To get enough sunlight, expose your face, hands, arms and legs for 5-10 minutes between the hours of 10:00 to 15:00pm three times per week.

Note: Most vegetarians are unlikely to meet Vitamin D requirements from diet alone. Sun exposure and vitamin D supplements may be needed to meet requirements.

It is important to get your Vitamin D tested and discuss supplementation with your dietician or doctor.

Omega 3 

Diets that do not include fatty fish generally lack the long-chain omega–3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are essential for mental and physical health as well as neurological development. While it is true that the plant-based omega 3 fatty acid α-linolenic acid (ALA) found in flaxseeds, walnuts, canola oil and soybeans can be converted into EPA and DHA, the conversion is believed to be insignificant and inadequate. As a result, it is important for vegetarians to obtain the required EPA and DHA from concentrated microalgae supplements.

How much omega 3 do we need?

When taking EPA and DHA as a supplement of 300 to 500 mg/day is commonly recommended.

Being a vegetarian you need to be aware of making healthy food choices and include the appropriate supplements in your daily regime, while enjoying flavorful and delicious meals!

References:

• “Position Of The American Dietetic Association: Vegetarian Diets”. Journal of the American Dietetic Association7 (2009): 1266-1282. Web.
• Doughman SD, Krupanidhi S, Sanjeevi CB. Omega-3 fatty acids for nutrition and medicine: Considering microalgae oil as a vegetarian source of EPA and DHA. Curr Diabetes Rev. 2007; 3(3):198-203.
• Vegetarian Nutrition Evidence Analysis Library: http://www.eatright.org