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Vegetarianism and Nutrients
By WLR Dietitian
Q: A friend has told me that as a vegetarian, I’m in danger
of missing out on essential vitamins and minerals, particularly
zinc and the B vitamins. Is this true, and if so, what foods
should I eat that provide these nutrients but aren’t that high
in calories?
A: Assuming you still eat dairy products such as low-fat milk,
yoghurt and cheese, it’s unlikely you’ll be deficient in vitamins
and minerals, including zinc or the B vitamins, as these foods are
particularly rich sources of many nutrients. It’s intakes of iron
that are often low in people who follow a vegetarian diet as red
meat is one of the best sources of this nutrient. Consequently, if
you eliminate all meat from your diet – and don’t replace it with
other iron-rich foods – you’re at risk of having a low intake of
iron, which in the long term, can lead to iron-deficiency anaemia.
Fortunately, there are plenty of non-meat foods that contain
iron, so it’s important to eat these regularly. These include eggs
(if you eat them), fortified breakfast cereals, pulses, green leafy
veg, dried fruit, nuts and seeds. You’ll find out more about the
iron content of different foods, including those suitable for
vegetarians, by clicking on:
Related Question
If dairy products don’t feature in your diet, then it’s really
important to ensure that you have a well-balanced vegan diet. You’ll
find out more about this here:
Related Question..
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