Food/Health & Wellness
Essential Vitamins And Minerals For Vegetarians
Some vegetarians might not meet nutritional requirements without these essentials
As mentioned in my last food article, vegetarians shun all foods from animals source, but some eat eggs, milk, honey, butter and a few others. Vegan, on the other hand, shun all foods from animal origin including honey and those listed above. They are completely against eating anything from an animal source.
Fair enough, everyone should be able to choose what goes into his or her body, but the concern of nutritionist is to educate all people to ensure your food choices are such that provide optimum nutritional requirements.
Today I want to consider some essential vitamins and minerals for vegetarians and vegan. These two groups have eat differently from all others, so they are considered special groups.
IRON
Iron plays a vital role in transporting oxygen to all cells in the body. Without oxygen in cells, cells will die, apart from being unable to carry out their vital function of providing energy.
Although iron is readily available in plant sources, this type of iron is not bioavailable (not easily absorbed into the body system) like those from animal sources.
Plant sources of iron are, mostly legumes, breakfast cereals, (which are usually fortified), whole grains, dried apricots, and figs. This list is not exhaustive. Vegetarians should be careful in the choice of breakfast cereals, not too much high fibre ones. This is because too much fibre prevents iron absorption in the body.
Iron deficiency causes anaemia.
Recommended Daily Allowance (RDA) of iron is 8mg per day for adult and postmenopausal women, while it is 18mg per day for premenopausal women.
Iron toxicity can very serious, with the extreme of liver cancer (iron is stored in the liver). Ordinary toxicity can cause irregular heartbeat, fatigue, and abdominal pain.
VITAMIN C
Vitamin C aids iron absorption in the body, so it important for vegans to eat vitamins rich foods, especially with breakfast cereals.
The body is unable to produce and store Vitamin C, so it has to replenish regularly. Luckily, it is present in most fruits and vegetables, notably in orange.
Vitamin C is important in collagen formation and is also a powerful antioxidant that supports the body immune system by reducing oxidative stress.
Vitamin C rich foods are red and green peppers, strawberries, blackcurrant (remember Ribena Drink), most leafy-green vegetables, sweet and white potatoes etc.
Recommended daily allowance (RDA) of vitamin C for a non-smoking adult is 60mg per day.
Vitamin C has no toxicity in the body because the body does not store it and excess not required is excreted via urine.
VITAMIN B12 (COBALAMIN)
Vitamin 12 is important for the formation of red blood cells in the body and DNA synthesis. Also co-ordinates the central nervous system. Virtually all vegans and vegetarians suffer Vitamin B12 deficiency.
Vitamin B12 is naturally found in foods of animal sources, like dairy, eggs, fish, meat and poultry. There is no reliable plant sources of Vitamin B12 available. This is where vegans and vegetarians will have to rely on supplements.
Breakfast cereals and some milk, including soya milk are usually fortified with Vitamin B12.
Recommended daily allowance (RDA) of Vitamin B12 is 2.5 micrograms per day. It has no toxicity because as part of the B group, it is water-soluble, not stored in the body, and excess excreted via urine.
ZINC
Zinc is important for normal growth and numerous enzymes functions, notably the production of reproductive organs. The body does not make zinc, nor store it, but only obtainable from foods or supplements.
Because zinc is involved in many body processes, (some say over three hundred), zinc is present in virtually all cells in the body.
Plant sources of zinc are nuts (almonds & cashews), baked beans and chickpeas. Most breakfast cereals are also fortified with zinc.
Recommended daily allowance (RDA) of zinc is 40 mg for a sexually active adult.
Zinc toxicity among others includes diarrhoea, stomach cramps, and headache.
CALCIUM
Calcium is an important mineral for strong teeth and bone. Calcium regulated the heartbeat, and essential for blood clotting. Calcium level depletes with age because Vitamin D is crucial in calcium and phosphorus absorption. Vitamin D also depletes with age as more of us spend time inside and the use of ultraviolet blocker in most cosmetics.
Plant sources of calcium include among others green leafy vegetables, blackstrap molasses, tahini, chia and flax seeds.
The daily recommended intake (DRI) of calcium is 1000mg
Calcium toxicity (Hypercalcemia) can affect the kidney, digestive system and heart, bones and muscles as well as the heart.
IODINE
Iodine is a mineral that depends on soil richness. We all know how overfarming has greatly affected the produce from the soil. Animals, in turn, depends on the richness of the soil, otherwise, it affects their feeds.
Iodine is an important function in the thyroid gland that controls metabolism in the body. The body metabolism in turn control nutrients absorption.
Plant sources of iodine are seaweeds, gorgets, asparagus, but these are negligible because of the low iodine level in the soil. This is an area where supplementation is necessary.
Salts fortified with iodine and are widely available.
The daily recommended intake (DRI) of iodine is 150 microgram for adult.
Iodine toxicity can inflame the thyroid gland, as well as general body discomfort, delirium and a metallic taste in the mouth.
VITAMIN B2 (RIBOFLAVIN)
This vitamin is important for skin, eyes and nervous system. Plant sources include oats, mushrooms and whole grain rice, soybean and avocado.
Recommended Daily Allowance (RDA) for Vitamin B2 is 1.3mg for males, 1,1mg for women, 1.4mg for pregnant women, and 1,6 mg for lactating women.
Vitamin B2 is part of the B group of water-soluble vitamins, that is not stored in the body, and excess excreted via the urine.
SUPPLEMENTATION
Although most nutritionists will only encourage getting nutrients from foods rather than from supplements. This is because of vital phytonutrients consumed along with foods.
However, it is like supplements are essential for vegans and vegetarians to get their essential nutrients, especially for those available only from animal sources.
Wants to read more about Plant-based food, from Steven Anthony
From Shin Jie Yong
