Key Nutrients for Vegetarians

A vegetarian diet is healthier than the typical American diet in many ways. It’s low in saturated fat, high in fiber, and contains antioxidants and a score of phytonutrients that may help reduce the risk of many serious diseases.

However, if you’re one of the millions who follow a vegetarian diet—or are considering a change in that direction—it’s important to know that there is much more to being a vegetarian than simply excluding meat, fish, and fowl. This is especially true for strict vegetarians, or vegans—vegetarians who avoid using any products from animals (including dairy and eggs in their diet, and supplements from animal sources).

Virtually every vegetarian I’ve examined has been deficient in nutrients commonly found in animal products. These deficiencies include protein, omega-3 essential fatty acids, vitamin B12, and carnitine (along with a few others).

Vegetarians must be sure to get the critical nutrients that are contained in the foods that they have excluded from their diet—which means finding other food sources or supplements. So here’s how you can make up the deficit and avoid health problems related to the deficiencies.

Be Proactive in Getting Your Protein

The first of the nutrients that is deficient in most vegetarian diets is probably the easiest to address from plant sources. Good vegetarian sources for protein include tofu, nuts, and quinoa—a grain that grows in the Andes.

In fact, quinoa is the only vegetable source I know that contains a balanced set of the essential amino acids. It’s also high in fiber, phosphorus, magnesium, and iron. I use it instead of rice when I fix stir fry—which, of course, is great with extra-firm tofu in place of pork, chicken, shrimp, or other forms of meat.

For a tougher texture, slice your extra-firm tofu and freeze it for a few days. Then let it thaw. Squeeze all the water from each thawed slice and you will have tofu that has an even firmer texture—but with all the protein and other nutrients that tofu is famous for.

Get Your Critical Fatty Acids

In addition to protein, vegans need to be sure to get their omega-3 fatty acids—something most Americans don’t get enough of even if they’re not vegetarians. The best source for the important omega-3s known as EPA and DHA is cold-water fish such as salmon, sardines, and tuna.

EPA plays an important part in cardiovascular health, and DHA is one of the most abundant fats in the brain. It’s vital for optimal brain function, including mood and memory. If you’re a vegan, which means you won’t eat fish or take a fish oil supplement, you’ll need to get these omega-3s from other sources.

Flaxseed oil is the richest source of alpha-linolenic acid (ALA), the essential omega-3 that is found in plant sources. However, you should also make sure your diet contains plenty of green leafy vegetables—such as spinach and mustard greens. Additionally, wheat germ, walnuts, and tofu also contain ALA in varying amounts.

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