- Does vegetarian diet really lack some key nutrients? If yes, how do I make sure that I include those essential nutrients into my diet?
The answer for your question is- yes. Yes completely vegetarian diet lacks few essential vitamins and minerals. But as long as you are not vegan (who doesn’t even have milk and milk products), your diet can be wholesome. It is believed by many that a vegetarian diet does not give enough ‘good quality’ protein for your body. But this is not correct. A well balanced vegetarian diet can supply as much a protein as a non-vegetarian diet.
Here are few examples of good protein sources that can be made a part of your diet to meet your protein needs-
lentils, pulses (any kind of dal), milk, yogurt (curd), paneer, cheese, etc. As long as you take enough of these, you never have to worry about your daily protein need to be met.
Other nutrients that are known to be lacking or of limited availability in a vegetarian diet are vitamin D, vitamin B12, riboflavin, and iron. Vitamins B12 and riboflavin can be obtained from milk and milk products and also from foods fortified with those vitamins. If you are a vegan, you can add a B12 supplement to your diet but always consult a doctor before starting to use any kind of nutrition supplements. Human body has a capacity to synthesize vitamin D when exposed to sunlight, so for getting enough of that nutrient, you just have to walk in sun, once in a while!!
Most important of all these nutrients is iron. Although dark leafy vegetables are a good source of iron, fiber present in the vegetables will limit absorption of iron in body. So, it is advisable to take an iron supplement after consulting a doctor and if they say you are anemic. Iron supplementation is particularly important for women as they are more prone to iron deficient anemia.
So, now leave all your apprehensions about your diet not being wholesome just because you are a vegetarian, and be a happy and healthy vegetarian.. 🙂
(This post will be updated soon with more information…)
