What should a vegetarian eat to get enough vitamins and minerals?

Most vitamins and minerals are found in abundance in plant foods, but some people may wonder about specific nutrients.
 
Iron - Iron can be readily obtained from leafy greens, dried fruits (e.g. apricots, prunes and raisins), broccoli, wheat, peas, beans (especially chick peas) and sea vegetables. Iron absorption is increased when iron-rich foods are eaten with a source of vitamin C.
 
Calcium - Calcium is abundant in dark leafy greens, broccoli, almonds, chick peas, soy beans, figs, carob and sea vegetables. Phosphorus and calcium must be in a delicate balance in order to best utilise calcium. The amount of calcium that is unused or excreted by the body increases dramatically in those people who eat a diet high in protein, especially dairy products and meat which are also high in phosphorus. Dairy products, touted as good sources of calcium, are actually calcium inhibitors because of their high protein content. The highest rates of osteoporosis are found in countries where calcium intake is greatest and most of that calcium comes from protein-rich dairy products.
 
Vitamin B12 - Vitamin B12 is produced by bacteria. Its is needed in microscopic amounts but is essential for the nervous system and all cell growth. Deficiency can lead to pernicious anaemia, spinal cord degeneration and death as well as to dangerously high homocysteine levels, which can lead to heart attack. While most cases of B12 deficiency are caused by malabsorption by the individual - not by a deficient diet - vegans, children, pregnant and lactating women (and generally anyone over the age of 50 years) should ensure that they get a regular supply of B12. For those who avoid animal foods, specially fortified foods (read labels to be sure), including soy milk, yeast spreads and convenience foods are an alternative. These should be eaten two or three times a day. It is highly recommended to include as an insurance vitamin B12 supplements (derived from non-animal sources) such as soluble sub-lingual (dissolved under the tongue) vitamin B12 tablets and sprays (a weekly supplement of 2000 micrograms is recommended if not consuming small amounts every day). With vitamin B12, there is no danger of overdosing. Vegetarians who eat dairy products and eggs also obtain B12 from those sources.
 
Vitamin D - Vitamin D is actually a hormone, not a true vitamin, and is related to calcium metabolism. Deficiency can lead to rickets in children. Our bodies are designed to obtain vitamin D through exposure to sunlight. Because vitamin D is fat-soluble and can be stored in the body, reasonable time spent in the sunshine during warmer months (as little as 15 minutes per day) should provide enough to last the winter. Early morning and late afternoon are best to avoid high UV radiation levels. Dark-skinned children and those who live in northern latitudes or in cloudy or smoggy areas should be sure to have reliable dietary sources of Vitamin D. To avoid toxicity, nutritionists recommend we ingest no more than the RDA of 400 IU of vitamin D.
 
Iodine - Iodine is vital for good thyroid function and may be low in some vegetarian diets. Vegetarian sources of iodine include dairy products, iodised salt and - best of all - sea vegetables (seaweed). However, too much iodine can cause other problems so it is best to use sea vegetables moderately. While there is no real problem with wakame, nori, hiziki and dulse, kelp is the richest source and should be eaten moderately (3-5 gm a day). Some things interfere with iodine uptake, including foods and environmental factors. A low zinc intake worsens the effect of low iodine intake, so it is important to keep zinc levels stable. Fluoridated and chlorinated water will also interfere, as will certain foods such as cabbage, Brussels sprouts, broccoli, soy beans, sweet potatoes, corn and millet. This, of course, does not mean that you should avoid these foods, just be sure to include a reliable source of iodine in your diet.

Vitamin B12 is the only vitamin that we can only get from animal products so you will need to get from fortified breads (or other products) or a supplement. 

-Marla
Nutrition and Health Coach

www.vitaminL.com.au

Most vitamins and minerals are found in abundance in plant foods.
Iron can be obtained from leafy greens, dried fruits (such as apricots, prunes and raisins), broccoli, wheat, peas and beans. Iron absorption is increased when iron-rich foods are eaten with a source of Vitamin C.
Calcium is abundant in dark leafy greens, broccoli, almonds, chick peas, soybeans, figs, carob and sea vegetables. The amount of calcium that is unused or excreted by the body increases dramatically in those people who eat a diet high in protein, especially dairy products and meat which are also high in phosphorus. Dairy products, claimed to be good sources of calcium, are actually calcium inhibitors because of their high protein content. The highest rates of osteoporosis are found in countries where calcium intake is greatest and most of the calcium comes from protein-rich dairy products.
Vitamin B12, which is produced by bacteria, is needed in microscopic amounts and is essential for the nervous system and all cell growth. Deficiency can lead to spinal cord degeneration and death. Almost every case of B12 deficiency is caused by malabsorption by the individual, not by a deficient diet. Some foods, such as cereal, are fortified with B12, however B12 tablets (derived from non-animal sources) are available as a supplement.
Vitamin D is actually a hormone and not a true vitamin. It is related to calcium metabolism. Deficiency can lead to rickets in children. Our bodies are designed to obtain vitamin D through exposure to sunlight. Because vitamin D is fat-soluble and can be stored in the body, reasonable time spent in the sunshine during warmer months (as little as 15 minutes per day) should provide enough to last the winter. Dark-skinned children and those who live in northern latitudes or in cloudy or smoggy areas should be sure to have reliable dietary sources of Vitamin D.

A well-planned vegetarian diet can certainly meet nutritional needs although anyone following a strict vegan/plant-based diet will need to supplement with vitamin B12 in the form of fortified foods or supplements.

A balanced vegetarian diet should include:
* a good variety of fruits and vegetables
* wholegrains such as barley, quinoa, amaranth, buckwheat and brown rice
* legumes including lentils, chickpeas and dried/canned beans
* nuts, seeds, nut butters and tahini (sesame seed paste)
* soy products such as tofu and tempeh
* for those who don't eat dairy, fortified soy, rice, almond or oat milks can be a useful way to get calcium (and vitamin B12 for some soy milks which add this vitamin)
* dairy foods and eggs for those following a lacto-ovo vegetarian diet

If you are switching to a vegetarian diet an Accredited Practising Dietitian with experience in vegetarian diets can help you with ensuring you are meeting your nutritional needs, and provide information and ideas on meal planning.  Having a few good vegetarian cookbooks or finding recipes online (eg http://www.sanitarium.com.au and  http://greenkitchenstories.com/ are two good sites to try) can help to give you ideas for using these foods if they are not familiar.