For vegetarians, obtaining sufficient iron and vitamin B12 can be a bit challenging, as these nutrients are predominantly found in animal products.
However, with careful planning, it's possible to meet these nutritional needs through plant-based sources and supplements.
Iron is crucial for the production of haemoglobin, which carries oxygen in the blood. Vegetarian sources of iron are generally in the form of non-heme iron, which is less readily absorbed by the body compared to the heme iron found in animal products. To enhance iron absorption, it's beneficial to consume iron-rich foods alongside vitamin C-rich foods.
Top vegetarian sources of iron include:
Legumes: Lentils, chickpeas, and beans are excellent sources of iron. A cup of cooked lentils, for instance, contains around 6.6 mg of iron.
Tofu and Tempeh: Both tofu and tempeh are made from soybeans, which are rich in iron. Half a cup of cooked tofu has approximately 3 mg of iron.
Spinach and Other Leafy Greens: Spinach, kale, and Swiss chard are good sources of iron. A cup of cooked spinach provides about 6.4 mg of iron.
Quinoa: This grain-like seed is high in iron, with one cup of cooked quinoa offering around 2.8 mg.
Nuts and Seeds: Pumpkin seeds, sesame seeds, and almonds contain iron. A quarter cup of pumpkin seeds offers about 2.5 mg of iron.
Fortified Foods: Many plant-based milks, cereals, and bread are fortified with iron, providing an additional source.
Vitamin B12 is essential for nerve function and the production of DNA and red blood cells. Although B12 is synthesised by bacteria in the gut, often extra dietary amounts are often needed.
Unlike iron, vitamin B12 is not naturally present in plant foods, making it particularly challenging for vegetarians. Therefore, vegetarians should look for fortified foods or consider supplements to ensure adequate intake.
Sources of vitamin B12 for vegetarians include:
Fortified Foods: Many plant-based milks (such as almond, soy, and oat milk), breakfast cereals, and nutritional yeast are fortified with vitamin B12. For example, a serving of fortified cereal or nutritional yeast can provide a substantial portion of the daily requirement.
Nutritional Yeast: This deactivated yeast has a cheesy flavour and can be sprinkled on dishes. It's often fortified with B12, making it a versatile addition to a vegetarian diet.
Seaweed: Japanese Nori and other seaweeds are a source of B12.
Supplements: Vitamin B12 supplements are a reliable option for meeting daily needs. They come in various forms, including tablets, sublingual (under the tongue) tablets, and sprays. Many B12 supplements are vegan and vegetarian friendly.
While vegetarians need to be mindful of their iron and vitamin B12 intake, a well-planned diet that includes fortified foods and supplements can help ensure they meet their nutritional requirements. Balancing these nutrients with other aspects of a vegetarian diet promotes overall health and well-being.
If you are either vegan or vegetarian and are feeling low in energy, you may be low in iron or B12. It is advisable to have a consultation with your Health Practitioner to have your base levels assessed and then reassessed after a period of dietary change or supplementation.
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