Practices... - Vegetarianism - Addressing Deficiencies |
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Addressing Deficiencies Vegetarian diets can be deficient in one or more nutrients that are typically derived from animal sources. Symptoms of lethargy, low energy levels, and mood swings may be due to a lack of one or more necessary nutrients. Vegetarians may be deficient in protein, calcium, iron, zinc, vitamin B12, and/or vitamin D depending on the types and variety of foods consumed. Additional information for each nutrient follows.
ProteinIt was originally thought that vegetarians had difficulties obtaining sufficient protein due to problems in obtaining essential amino acids from non-vegetable sources. However, this theory has been disproved as vegetarians generally show adequate protein intake and are typically not lacking in amino acids. Though rare, protein deficiencies may manifest as intense sugar cravings, signaling a need to analyze your dietary intake. Vegetable sources of protein include legumes, nuts, seeds, soy products, and whole grains and can be strategically combined to ensure a complete amino acid intake, if desired. Though it is generally accepted that intentional combining is not necessary, the following specific combinations ensure complete protein intake:
For more information, see the dedicated section on Amino Acids.
CalciumCalcium is found in a variety of foods. Vegetable sources include green leafy vegetables such as collard greens, kale, mustard greens, spinach, and turnip greens. It is also found in brazil nuts, broccoli, cabbage, carrots, figs, hard drinking water, oats, molasses, tahini (ground sesame seeds), tofu and other soy products, and fortified rice and soy beverages. Fruits such as apples, oranges, prunes and raisins also contain calcium. For more information, see the dedicated section on Calcium. IronOnly one fifth of the iron in a standard diet is derived from meat. Vegetable sources of iron include almonds, avocados, beans, dates, dried fruit, green leafy vegetables, lentils, peaches, and pears. Kelp, in particular, provides 100mg iron per 100g serving. Women must ensure adequate iron intake, as iron is lost during their menses and could lead to a deficiency. Cooking with cast-iron pots and pans also increases intake. Vitamin C, found in fruits and many vegetables, enhances iron absorption. For more information, see the dedicated section on Iron. ZincRaw pumpkin seeds are an excellent source of zinc. Other vegetable sources include fortified rice and soy beverages, miso, mushrooms, nuts, seeds, spinach, sprouts, sunflower seeds, wheat germ, whole grains, soybeans and legumes, tempeh, and tofu. For more information, see the dedicated section on Zinc. Vitamin B12Vitamin B12 is produced by mnicroorganisms that grow in the soil and cling to root vegetables and only small amounts are needed by your body. If you grow carrots, pull one out of the ground, brush it off, and eat it. You will likely provide yourself with the necessary microorganisms needed for B12 synthesis! Additional vegetable sources of vitamin B12 include various sea vegetables, such as dulse, kelp, kombu and nori, brewer's yeast, tempeh, miso, and enriched soy products. Spirulina/blue-green algae is also an excellent source. B12 is rare in most vegetables and is not found in fruit. Vitamin B12 is also added to many fortified rice and soy beverages. Supplementation may be necessary to avoid a deficiency, specifically in vegan vegetarians. Use a sublingual form. For more information, see the dedicated section on Vitamin B12. Vitamin DVegetable sources of vitamin D include dandelion greens, fortified rice and soy beverages, oatmeal, sweet potatoes, and is synthesized through skin exposure to the sun. Your body will store vitamin D during the summer for winter use. Deficiencies can occur, however. For more information, see the dedicated section on Vitamin D.
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