Vegetarian and vegan nutrition (page 2 of 2)

Legumes, on the other hand, are low in methionine. The traditional combination of legumes and grains ensures an adequate supply of all proteins, so these are referred to as "complementary."

It is a myth that complementary proteins must be eaten at every meal. Every food has a distinct amino acid profile and unless you are eating only one item at every meal (i.e. a meal with nothing but rice, as opposed to rice, salad, and other foods) then you are probably received adequate amino acids. Furthermore, your body deposits amino acids into the bloodstream in what is referred to as the "amino acid bank." This bank is withdrawn from as needed. Eating grains in the morning and legumes later in the day will suffice to supply the required amino acid profile, as opposed to having to combine them in a single sitting.

Complementary proteins include grains with legumes, grains with seeds, and legumes with nuts.

Heme iron is the iron available from animals. It is highly available for absorption. Non-heme iron, found in vegetables, is less available. Therefore, vegetarians require slightly more iron in their foods. Primary vegetarian sources of iron include cooked beans and lentils, leafy green vegetables, pumpkin seeds, and potato skins. The two highest sources per serving size are cooked soybeans (although soybeans also decrease absorption) and blackstrap molasses. Foods high in Vitamin C including citrus and broccoli can help increase the absorption of iron. Red wine, coffee, tea, and soy products inhibit absorption.

Calcium is mainly found in dairy products. Vegans who do not consume dairy products must obtain their calcium from other foods or supplements. Fortunately, there are plenty of non-dairy sources of calcium. Foods rich in calcium include sesame seeds, soybeans, almonds, beans, flaxseed, and leafy green vegetables. Some suggest that high protein diets force calcium to be leeched from the bones and increase demands for calcium. There is no evidence to suggest, however, that vegetarians have lower calcium requirements, so consuming foods rich in calcium is important.

Vitamin B12 is important for many reasons. It is involved mainly in cellular division and blood formation. Animals and plants do not produce their own Vitamin B12. Bacteria produce Vitamin B12. Animals consume foods with colonies of these bacteria and therefore become a source of B12. Due to the dangers of eating contaminated foods, our produce is sterilized and cleaned of these bacteria. While vegetarians can obtain adequate Vitamin B12 from dairy and eggs, vegans do not consume these foods. Fortunately, only very small amounts are required and can be stored in the body for a very long time. The only natural vegetable sources of Vitamin B12 are specific yeasts. Therefore, vegans should either consume foods that are fortified with Vitamin B12 or take a supplement containing Vitamin B12.

A sample vegan meal plan might look like this:

Breakfast: 1 cup of oatmeal with 1 bagel (covered with 2 tbsp peanut butter) and a glass of soy milk.
Snack: apple, 1/4 cup of pumpkin seeds
Lunch: 1 cup of lentil soup with a large slice of whole grain bread
Snack: cup of raspberries, 1/4 cup of almonds
Dinner: 1 cup of kidney bean salad, 1 baked potato (with skin), and 1 cup of cooked spinach

At the end of the day, this meal menu provides 2200 calories with 90 grams of protein. It also supplies 32mg of iron (well over the requirements) and 684mg of calcium. A simple calcium supplement and multivitamin containing Vitamin B12 is all it takes to round off a healthy, balanced day.

As you can see, vegetarian and even vegan nutrition can adequately address your protein, vitamin, and mineral needs when done intelligently. Whatever your reason for choosing to avoid flesh meats, follow these few simple guidelines and you can be confident you'll provide for your body's needs.