How hard is it to get nutrients that meat provide in a vegetarian diet?!
I see a bit of concern about a lack of protein, calcium, essential amino acids !.!.!. ect in vegetarian diets!. For a couple years, I ate meat sparingly!. Recently, I totally cut it out!. I haven't found it hard to obtain the vitamin and minerals I need (or at least I think so) or maybe I'm naive!.
Have any of you guys found it hard to obtain all your nutritional needs!? Is there anything that many people overlook!? How does this diet become imbalanced!?Www@FoodAQ@Com
Have any of you guys found it hard to obtain all your nutritional needs!? Is there anything that many people overlook!? How does this diet become imbalanced!?Www@FoodAQ@Com
Answers:
I just have a comment on the mineral content of a vegetarian diet as I think that the amino acid/protein content had been pretty well covered!.
It is true that iron is high in spinach, but the reason why iron deficiency is common in vegetarians (its high in the general population too) is that the iron from plant sources non-heme!. Non-heme iron is less bioavaliable, which means you absorb a lot less!. The iron in supplements is non-heme too!. You can make it more bioavaliable by consuming it with an acidic food (like orange juice or tomato) as this will convert the ferric to more absorbable ferrous iron!.
The calcium in fruit and veg is often bound to oxalate, and cannot be absorbed!. High fiber and phytate (which is common in vegetarian eating) can also decrease calcium absorption!.
Vitamin B12 is only found in plant foods in tiny amounts!. If you eat milk you will be fine though!.
The reason why protein is such an issue is that meat provides the full range of essential amino acids, whereas no plant does!. Some vegetarian diets can become deficient in one or more amino acids (for example, lysine, tryptophan, niacin) if they are not planned properly!. If your diet only consists of one type of grain, for example corn, you are at risk of becoming deficient in niacin!. This can be combated by consuming "complimentary proteins" and a wide range of foods!.
There is nothing wrong with a vegetarian diet, you just have to be more careful and plan it well!. There is so much good literature on the subject, and if you are really worried, see a dietitian!.Www@FoodAQ@Com
It is true that iron is high in spinach, but the reason why iron deficiency is common in vegetarians (its high in the general population too) is that the iron from plant sources non-heme!. Non-heme iron is less bioavaliable, which means you absorb a lot less!. The iron in supplements is non-heme too!. You can make it more bioavaliable by consuming it with an acidic food (like orange juice or tomato) as this will convert the ferric to more absorbable ferrous iron!.
The calcium in fruit and veg is often bound to oxalate, and cannot be absorbed!. High fiber and phytate (which is common in vegetarian eating) can also decrease calcium absorption!.
Vitamin B12 is only found in plant foods in tiny amounts!. If you eat milk you will be fine though!.
The reason why protein is such an issue is that meat provides the full range of essential amino acids, whereas no plant does!. Some vegetarian diets can become deficient in one or more amino acids (for example, lysine, tryptophan, niacin) if they are not planned properly!. If your diet only consists of one type of grain, for example corn, you are at risk of becoming deficient in niacin!. This can be combated by consuming "complimentary proteins" and a wide range of foods!.
There is nothing wrong with a vegetarian diet, you just have to be more careful and plan it well!. There is so much good literature on the subject, and if you are really worried, see a dietitian!.Www@FoodAQ@Com
For my protein requirements, I like to keep a box of Kashi brand cereal on hand, or cereal bars- they are high in protein and fiber!. You can also get power bars or protein bars in the diet/diabetes section of most pharmacies in Walmart and Target (in the U!.S!.)!.
Protein can also come from peanuts, soy nuts, any kind of nuts, all kinds of beans, eggs, whey protein and soy protein that is added to such foods as boca burgers!. If you are going to include dairy in vegetarian diet, then cheese usually has a good source of protein too and calcium!.
Then I take prenatal vitamins daily!. No, I'm not pregnant, and yes, it is safe to take them even if you're not pregnant!. They are full of essential vitamins and minerals- especially folic acid and iron!.Www@FoodAQ@Com
Protein can also come from peanuts, soy nuts, any kind of nuts, all kinds of beans, eggs, whey protein and soy protein that is added to such foods as boca burgers!. If you are going to include dairy in vegetarian diet, then cheese usually has a good source of protein too and calcium!.
Then I take prenatal vitamins daily!. No, I'm not pregnant, and yes, it is safe to take them even if you're not pregnant!. They are full of essential vitamins and minerals- especially folic acid and iron!.Www@FoodAQ@Com
There are plenty of supplements that you can take for the nutrients,which you can find at any organic food store!. You're just going to have to take more than the average meateater!.!.I've been vegan for 9 years now and I've managed a good healthy balance!. But everyone's body reacts differently to a change like that!. If you still don't feel like you're getting enough nutrients, see your doctor,they can tell you whether you are or not!. If not, they can provide you with the supplementsWww@FoodAQ@Com
no such thing!.
there are no issues with obtaining vitamins, minerals and nutrients in a vegetarian diet!.
there's more calcium, iron, proteins (not from fat either, like in meats) potassium, riboflavin, vitamin b12!.!. are easily obtained!.
why not look here first before you dive into mythology about vegetarianism!.
http://www!.healthalternatives2000!.com/ve!.!.!.
http://www!.healthalternatives2000!.com/fr!.!.!.
i'm not sure who started that myth and why suddenly it's bad to be a vegetarian!.
of the 25 years i've been one i never had trouble!.
those who try to trick you!.!.!. don't listen!.
the diet becomes imbalanced through ignorance!.
meat's myth is that it's full of protein and iron!. matter of fact spinach is the iron giant and avocados are a protein giant!.!.!.!. along with seeds, nuts and beans!.
many grains have proteins!.!.!.!. not dead protein from fat like meat has!.Www@FoodAQ@Com
there are no issues with obtaining vitamins, minerals and nutrients in a vegetarian diet!.
there's more calcium, iron, proteins (not from fat either, like in meats) potassium, riboflavin, vitamin b12!.!. are easily obtained!.
why not look here first before you dive into mythology about vegetarianism!.
http://www!.healthalternatives2000!.com/ve!.!.!.
http://www!.healthalternatives2000!.com/fr!.!.!.
i'm not sure who started that myth and why suddenly it's bad to be a vegetarian!.
of the 25 years i've been one i never had trouble!.
those who try to trick you!.!.!. don't listen!.
the diet becomes imbalanced through ignorance!.
meat's myth is that it's full of protein and iron!. matter of fact spinach is the iron giant and avocados are a protein giant!.!.!.!. along with seeds, nuts and beans!.
many grains have proteins!.!.!.!. not dead protein from fat like meat has!.Www@FoodAQ@Com
Meat is a source of protein, iron, zinc and a smattering of B vitamins!. All of these are available from other sources in more than sufficient amounts!. Protein is the one that comes up most often, but it's truly a non-issue, assuming that a person is consuming enough calories to meet their energy needs and is not subsisting on junk food!.Www@FoodAQ@Com
Meat provides 3 nutrients:
Protein-beans, legumes, dairy,eggs,seeds,nuts,whole grains,vegetables are all sources
Iron-leafy greens, dried fruit, nuts, fortified cereals
B12-fortified cerals, nutritional yeast, eggs, dairy
I have never had any trouble maintaining a nutritious diet without meat!. Many people who eat meat don't particularly eat a healthy diet anyway!. It's all in your attitude!.Www@FoodAQ@Com
Protein-beans, legumes, dairy,eggs,seeds,nuts,whole grains,vegetables are all sources
Iron-leafy greens, dried fruit, nuts, fortified cereals
B12-fortified cerals, nutritional yeast, eggs, dairy
I have never had any trouble maintaining a nutritious diet without meat!. Many people who eat meat don't particularly eat a healthy diet anyway!. It's all in your attitude!.Www@FoodAQ@Com
Ella L !.!.!. couldn't have said it better myself!. also just to add one more thing, please soak all legumes (& grains if/when possible) as this releases the protease inhibitors!. also germanating beans and sprouts are the best (although i personally hate sprouts, so im outta luck there)!.Www@FoodAQ@Com
The cow made the meat by eating: soy beans, corn and greens; we do the same!. You really need to buy or borrow a few books on the vegetarian diet and read up, so you know what you need to eat!.Www@FoodAQ@Com