A vegetarian can be defined as a person who does not eat or believe in eating meat, fish, poultry or animal products such as fat. They may eat dairy products like milk and cheese as the animal was not killed to obtain it: it is vegans whom refuse to eat or use any animal product – even leather.
Nutrients that may be lacking in a vegetarian diet
Protein
Poultry such as chicken and turkey is an excellent source of protein, which is needed by the body for a range of functions including energy metabolism and the growth and developments of cells1. The good news for vegetarians is that there is a wide range of plant based foods that also contain protein.
Nuts, seeds, beans and pulses make up the bulk of vegetarian friendly protein-rich foods. Lentils, black beans and soybeans are particularly rich in protein2.
Vitamin B12
The body only needs a small amount of this vitamin each day; however it is nonetheless an important nutrient. Vitamin B12 plays a role in the normal functioning of the brain and nervous system, and in the formation of blood3.
For vegetarians, dairy foods such as eggs and cheese are the best source. As no plant source of vitamin B12 is known, many vegans opt to take supplements to ensure they get all their body needs.
Iron
Red meat is one of the richest sources of iron, and this mineral is easily extracted from red meat by the body. Despite this, there are a number of other non-meat food sources that are rich in iron. We’re all familiar with Pop-Eye getting his strength from cans of spinach, and indeed spinach is a good source of the stuff. Other fruit and vegetables which contain iron include figs, spring greens and baked beans4.
If you are considering changing your diet to exclude meat, poultry, fish or other animal products it is wise to consult a nutritional professional, who will be able to advise you on how this may affect your health.
Haylee Hulme writes on a range of health related subjects, looking at nutritional issues such as including supplements in the diet.