Vegetarians are often considered some of the healthiest among us by virtue of their green diet. Research shows most vegetarians exceed the recommended five to ten servings of vegetables suggested daily and have significantly reduced chances of suffering from cardiovascular disease, diabetes and cancer. Some vegetarians, though, eat too many starchy carbohydrates from whole grains, too little protein and not nearly enough vegetables or fruit, leaving them without all of these benefits.
As with anything in life, balance is key. A vegetarian diet must be followed wisely. Becoming vegetarian requires a lot of research and commitment. Here’s a list of some of the nutrients that are often lacking in a vegetarian diet.
CALCIUM
You need it for: Strong teeth and bones, maintenance of muscles and hormone function
Where to find it: Dairy, dark green veggies, almonds, broccoli and fortified tofu and soy milk
Try it tonight! Toss together the Delightful Strawberry, Spinach and Broccoli Salad with Macadamia Nuts (see ch. 3). The greens and nuts provide an explosion of calcium.
Deficiency disorder: Hypocalcemia, which causes skin problems, hyperactive tendons and decreased bone density.
NOTE: Be diligent about maintaining adequate calcium levels in young children – it lays the foundation for strong, healthy bones.
IODINE
You need it for: Thyroid health and metabolism
Where to find it: Leafy greens, asparagus, kelp and other sea vegetables, and iodized sea salt
Try it tonight! The wakame and dulse in the Miso Udon Noodle Bowl with Roasted Sweet Potato, Tofu and Sea Vegetables (see ch. 5) are a delicious way of getting your iodine!
Deficiency disorder: Hypothyroidism and cretinism due to maternal deficiency of iodine
IRON
You need it for: Proper function of red blood cells
Where to find it: Green, leafy veggies, beans, lentils, tofu, pumpkin seeds, millet, figs, dried apricots and dates.
Try it tonight! The Tofu, Broccoli and Mushroom Fajitas (see ch. 5) contain tofu, which is rich in iron, and broccoli, which is full of vitamin C to help you absorb it!
Deficiency disorder: Anemia, which causes fatigue, pallor, hair loss, and weakness.
NOTE: Iron from plant sources is not easily absorbed unless paired with foods rich in vitamin C. Avoid drinking tea and coffee when eating iron-rich foods as caffeine will block iron absorption.
“As with anything in life, balance is key. A vegetarian diet must be followed wisely.”
OMEGA 3 FATTY ACIDS
You need them for: A healthy heart, healthy eyes, proper brain development, cellular health and more
Where to find them: Fish, flaxseed, chia and hemp seeds, fortified eggs, walnuts and soybeans
Try it tonight! The Green Energy Whole Food Smoothie (see ch. 1) is made with flaxseed, rich in omega 3s.
Note: Plant sources of omega-3 fatty acids are hard for the body to assimilate.
Deficiency disorder: Fatigue, dry skin, heart problems and poor circulation, mood disorders, and poor memory.
PROTEIN
You need it for: Growth and repair of body tissues (skin, bones, muscles and organs), along with hormone and enzyme function
Where to find it: Hemp, soy, spirulina, quinoa, eggs and dairy products.
Try it tonight! Sink your teeth into an Italian Marinara Beanball Sub (see ch. 5). You’re guaranteed a high-protein party with beans and quinoa “balled” together.
Deficiency disorder: Kwashiorkor, which causes wasting, edema and reduced intelligence; marasmus.
NOTE: For more info on this key nutrient, see ch. 5.
VITAMIN B12
You need it for: Nerve formation and cell production (especially red blood cells)
Where to find it: Primarily in animal products. Those following a vegan diet may need a supplement. Also found in fortified products such as soy milk and cereals – read labels carefully!
Try it tonight! Relax with a glass of Smoothie on the Beach (see ch. 1)! The fortified soy yogurt gives you your much-needed vitamin B12.
Deficiency disorder: may be caused by pernicious anemia and manifests as fatigue, depression, mania and psychosis.
VITAMIN D
You need it for: Bone and dental health, immune function, mood regulation
Where to find it: Your main source of vitamin D is sunlight exposure for 10 minutes each day. It’s also found in fortified cereals, soy and cow’s milk.
Try it tonight! Pescatarians can enjoy Salmon Caesar Pita Pockets (see ch. 6) to get their vitamin D fix! Take these on a picnic under the sun for maximum vitamin D exposure.
Deficiency disorder: Rickets and osteomalacia manifesting as deformity of long bones and possibly peripheral vascular diseases, cancer and multiple sclerosis.
NOTE: Most individuals, not just vegetarians, need to be aware of their vitamin D levels – especially in cold climates.
ZINC
You need it for: Healthy immune system, wound healing, cell division and enzyme function
Where to find it: Leafy greens, whole grains, soy products, avocados, bananas, apricots, apples, seeds and nuts, wheat germ.
Try it tonight! Start your day with some hearty Amaranth Oat Waffles (see ch. 1)! The mixture of amaranth, soy and oat flour gives you a kick of zinc to boost your immune system.
Deficiency disorder: Hypozincemia, which manifests as hair loss, skin lesions, diarrhea, wasting of body tissues, as well as poor eyesight.
NOTE: Zinc is not easily absorbed from plant sources. A supplement may be needed.