Vegetarian Supplements - Who Needs ‘Em?

One of the first hurdles a would-be vegetarian has to face is the idea — quite widely held — that the vegetarian diet is deficient in certain nutrients we need to stay fit, healthy, and full of energy.

Well, the truth is that we should all know what nutrients we are missing out on, and the regular meat eater is probably unaware of what they should — and shouldn’t — be eating for maximum health and energy. It is far easier for a vegetarian to fill out a perfectly balanced diet than the average non-vegetarian.

So, with that in mind, here’s the top things you should get a handle on to be a healthy, happy vegetarian:

Variety

With all diets, a variety is the key. If you eat a range of fruits, vegetables and pulses, you are probably doing just fine. If you are stuck in a rut, why not check out some of our great vegetarian recipes for some new ideas?

Vitamin B12

This is the big one many people pull out to dissuade others from turning “Vego”. However, this is usually only a vitamin vegans will have to consider, as vegetarians will probably get enough B12 in milk and dairy products if they eat and drink a regular amount. B12 isn’t produced in fruits or vegetables, so keep up your morning porridge, milk smoothies, cream on your apple pie, and cheese platters for plenty of this energy giving vitamin. Vegans will need to be extra careful about calcium (osteoporosis isn’t cool), so consider having a blood test from your doctor, and buying calcium fortified soy products, if you decide to go down the full vegan route.

Iron

The “other” mineral often mentioned in the same breath as vegetarianism, vegetarians can easily get as much iron as they need from these sources: whole grain cereals, eggs, and leafy green vegetables. Also, as Vitamin C helps the body absorb iron, get plenty of Vitamin C in the form of fruits, juices and berries to make less iron go further.

A Final Note on Supplements

The scientific findings on supplements are mixed, or downright disparaging. Recent studies in Scandanavia found out many common supplements in pill form (such as antioxidants) had no beneficial effect on health, and could actually lead to an increased risk of some kinds of cancers. In general remember the rule - fresh is best - although some will gain a sense of security in a daily multivitamin to top up on what may be lacking from any diet.