A number of people are concerned that when they have purely vegetarian meals, they will have insufficient nutrition. This is partly true; while all vegetarian diets are rich in thiamin, folate, vitamin B6, and vitamins A, C, and E, an improperly planned vegetarian diet can have insufficient zinc, calcium, vitamin B12 and D, and iron. This article discusses some nutrition issues that a vegetarian diet may have, and how these can be solved. Some of the more popular major food groups are carbohydrates, proteins, and fats. This leads people to believe that a healthy serving of each food group will give them enough nutrition. This is not entirely true. Minerals such as iron and zinc are essential for the body’s functions. Iron contributes to better blood circulation by being oxygen’s vessel on the blood stream. In addition, enzymes require iron to synthesize collagen, amino acids, hormones, and neurotransmitters.

First and most obvious is the protein intake. Meat is the primary source of protein in ordinary diets; thus, it is easy to assume that the vegetarian diet cannot meet the required amount of protein that the body needs. Some experts have also said that protein coming from plants are harder to digest and harder for the body to absorb. Plant-derived foods often have incomplete amino acids, while meats already have all the important amino acids that the body will utilize. However, a good vegetarian diet meal plan can address these issues by incorporating other protein sources such as whole grains, seeds, legumes, nuts, and vegetables. There are also available meat substitutes in the market, such as textured vegetable protein (TVP) and other soy products. These can imitate the texture, taste, and appearance of real meat.

The next concern is about vitamins and minerals. Iron plays a vital role in maintaining a healthy circulatory system. It improves the ability of the blood to receive, transport, and release oxygen to different parts of the body. It has been found that iron present in whole grains and legumes are not absorbed completely. Thus, it is important to eat foods that are rich in vitamin C. This vitamin enhances absorption of iron.

Dairy products are rich in calcium, so if your vegetarian diet allows you to consume milk, this will pose no significant calcium deficiency at all. For strict vegans, you would need to turn to other foods that are rich in calcium such as broccoli, almonds, sesame seeds, and soymilk. The body does not need high amounts of vitamin B12. However, if the body lacks this essential vitamin, it can result in nerve damage, and consequently, loss of vision. Over consumption of this vitamin, on the other hand, will lead to iodine toxicity of the body. For vegetarians, choose only fortified products such as breakfast cereals, soymilk, or supplements. The body manufactures Vitamin D as it is exposed to the sun, but there is still a significant risk of vitamin D deficiency in adults and especially in young children who follow the vegetarian diet. Vitamin D supplements are a must, as well as adequate sun exposure.

Zinc can also be commonly found in meat but are absorbed poorly if it came from plants. Zinc is important to metabolism as well. It stabilizes cell membranes to prevent cell death due to the activity of free radicals in the body. This mineral also contributes to cell growth. In addition, it plays a role in synthesizing, storing, and releasing insulin from the pancreas. Zinc can perform many other functions. It is found in almost every cell in the body. People who are strictly vegetarian can run the risk of having iron or zinc deficiency. Insufficient amounts of these nutrients can lead to complications and deficiencies in organ systems in the body. Zinc deficiency can result in diarrhea and will thus worsen malnutrition. The digestion and absorption of nutrients is severely hindered because of the absence of zinc. In addition, the central nervous system (i.e. the brain and the spinal cord) can sustain much damage from insufficient zinc, leading to poor performance in cognitive and motor functions. However, zinc inadequacy can be addressed by eating foods like nuts, whole grains, and legumes – foods that are known to have rich deposits of zinc.

Iron-deficiency anemia is one of the most common types of nutrient insufficiency. Third-world countries in particular are more prone to develop this disease. It is important to note that iron-deficiency anemia (IDA) and iron deficiency are different from each other. Some people can have insufficient amounts of iron, but they are not anemic. Iron deficiency anemia occurs because the body’s supply of iron has been depleted, thus causing low concentrations of hemoglobin. IDA usually presents with small and pale red blood cells.

Zinc and iron deficiency can be avoided by following these tips:

1. Eat more. Foods that have high amounts of zinc and iron should be present in all meals. Some of the iron-rich foods are soybeans, cereals, lentils, legumes, prune juice, and apricots. Zinc-rich foods include nuts, wheat germ, legumes, and whole grains.
2. Absorb more. Some vitamins enhance the body’s ability to absorb food. Vitamin C, in particular, is noted for this function.
3. Get more. One good source of iron can be found quite literally in your cookware. If you cook curries or sauces using iron cookware, you are adding more iron to the foods you cooked.
4. Less is more. Some chemicals can inhibit the absorption of zinc and iron into the body. Phytic acid is notorious for this function. This chemical can bind with zinc and iron, making it insoluble in the intestines.

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