A vegetarian diet takes a little more planning than a regular diet as it is lacking in certain nutrients that are more readily available or more easily absorbed in a meat-based diet. In order to maintain a healthy body and improve your wellbeing, it’s important to ensure that you’re eating the right foods and getting all of the necessary nutrients your body needs. There are five nutrients that a vegetarian diet specifically needs in order to stay healthy.
Vitamin D
Vitamin D helps the body to absorb calcium to keep the teeth and bones healthy – a deficiency in this vital vitamin has been linked to ailments such as osteoporosis or osteomalacia, which leads to soft bones, in adults, as well as rickets in children. Although sunlight is the main source of this, you can fortify your diet with other sources as well such as margarine, certain dairy products and breakfast cereals which have added vitamins and minerals.
Vitamins B12 and B2
B12 helps the body to repair itself and promotes growth and general good health. This vitamin is only found naturally in animal products, so if you regularly eat dairy products and eggs you are probably getting your daily quota. However, if you don’t eat any animal products at all you will need to add this in from other sources. Good places to look to include fortified breakfast cereals and soya products, wholegrain bread and yeast extracts such as Marmite.
Iron
A common deficiency among vegetarians, iron promotes a good oxygen supply to the body and tissue – a lacking in iron can lead to anaemia. You can add this into your diet by eating plenty of leafy green vegetables such as spinach, cabbage and watercress, as well as bread and fortified cereals. The body absorbs iron better if it’s combined with vitamin C so try to drink a glass of orange juice with your meals to help the body along.
Selenium
Selenium helps the body develop a strong immune system, so adding this into your diet is important to stay healthy and fend off illness. Brazil nuts are a great source, so eat a handful each day as a snack – bread and eggs are also great additions to your diet.
Fatty acids
Omega-3 fatty acids are an important part of a healthy diet, for reducing the risk of heart disease and keeping the heart healthy. Vegetarians should add flaxseed oil, soya oil, tofu, walnuts and omega-3 fortified eggs to their diet in order to get enough of the benefits from fatty acids.
