Nutrients for vegetarians and vegans

Info source:

http://www.m.webmd.com/diet/ss/slideshow-vegetarian-diet?ecd=wnl_din_052914&ctr=wnl-din-052914_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

Nutrients for vegetarians and vegans 

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• Get the Nutrients You Need

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Make sure you're getting enough iron, vitamin B12, zinc, calcium, and vitamin D, especially if you're on a vegan diet. A dietitian can give you tips or let you know if you need supplements.

• Find Sources of Calcium and Vitamin D

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If you eat milk, cheese, or yogurt, you probably get enough calcium to keep your bones strong. But if you go vegan, you'll need other sources of calcium. These include fortified soy and almond milk and orange juice, with small amounts of calcium in seeds, nuts, and some green vegetables. People who avoid dairy products also miss out on vitamin D. Non-meat sources include tofu made with calcium sulfate, and fortified milk alternatives like soy and almond milk. Some vegetarians may need to consider a supplement.

• Zero In on Zinc

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Although zinc is found in many vegetarian foods, it is not as well absorbed as meat-based zinc. Eating plenty of zinc-rich foods can help you maximize the amount your body absorbs. Good sources include milk, cheese, whole-grain breads, nuts, soy foods, and legumes, such as chickpeas. Hummus on a whole-grain pita is one tasty snack that does the trick.

• Keep Your Eye on Iron

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It's not just in red meat. You can also get iron from leafy green vegetables, cooked dry beans, tofu, and fortified cereals or grains. Like zinc, plant-based iron is not as well absorbed as iron from meat. The solution is to eat iron-rich foods regularly and in combination with foods that have vitamin C, which helps your body absorb iron.

• Put Omega-3s on Your List

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Omega-3 fatty acids are good fats that may help lower blood pressure, improve heart health, and stave off age-related dementia. There are two kinds. Most of the health benefits are linked to docosahexaenioc acid (DHA), found mainly in fatty fish, as well as fortified foods like eggs. If you don't eat either of these foods, you might want to consider a supplement. Pumpkin seeds, flaxseeds, walnuts, and canola oil are all good sources of alpha-linolenic acid (ALA), an omega-3 fatty acid beneficial for heart health.

• Are You Getting Enough Vitamin B12?

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Low levels of vitamin B12 can cause muscle weakness and fatigue. This vitamin is found only in some fortified foods and in foods made from animals, such as meats, eggs, and milk products. So if you eat a vegan diet, you need to either eat foods fortified with vitamin B12 or take supplements.

• Is a Vegetarian Diet OK for Kids?

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A vegetarian diet can be safe for kids, and it's probably good for them. Just be sure kids get enough fats to meet their needs. Nuts, peanut butter, avocado, milk products, and eggs are all good sources. When in doubt, ask your child's doctor or a dietitian.