Vegetarian nutrition continued
Minerals
Iron is important for healthy blood. Adequate amounts of iron are found in most plant foods, the best sources being green leafy vegetables (spinach, broccoli and cabbage), wholemeal bread, baked beans, tofu, lentils, pumpkin seeds (try them toasted), nuts and even chocolate (through the cocoa bean). Eating foods containing vitamin C at the same time boosts the absorption of iron. (Green leafy vegetables, green peppers, citrus fruit, kiwi fruit and blackcurrants are all good vitamin C sources.)
Studies have shown that vegetarians are no more likely to suffer from anaemia (caused by a lack of iron in the diet) than meat eaters.
Calcium is important for healthy teeth and bones. It’s easy to get enough calcium even if you decide to give up dairy products. It is found in many plant foods, particularly in green leafy vegetables such as broccoli, cabbage, watercress and okra, tofu, seeds, dried fruit and bread; also in fortified foods including soya milk, soya margarine and many breakfast cereals. So if there is a choice, always choose the fortified varieties.
Zinc is important for healthy skin. You get plenty of zinc by eating things like wholemeal bread, brown rice, lentils, pumpkin seeds and sesame seeds, nuts and mushrooms.
Essential fatty acids
Essential fatty acids such as omega 3 and 6 are reported to be important for brain development.
Omega 6 oils are widely available in a vegetarian diet, being present in most plant foods. There is no need to try and get more because most people get more than enough. Vegetable oils such as sunflower oil, soya bean oil and corn oil are the most concentrated sources. Whole grains, nuts (especially walnuts), seeds (especially sesame seeds and sunflower seeds) and soya products (including soya milk and tofu), are rich sources.
Omega 3 oil is not so widely available in a vegetarian or vegan diet. Flaxseed (linseed) oil is the best source. It is a good idea to take a teaspoon of flaxseed oil a day. This is available in most supermarkets and most health food shops. A great way to take it is to add the oil to a salad dressing or mix it in a fruit smoothie. Flaxseed oil is also available in veggie capsules.
So that your body can make the best use of omega 3 oil, it’s a good idea not to eat too much omega 6 oil. Try to cook in olive oil, rapeseed oil (canola) rather than corn oil, groundnut oil or soya oil.
For more info see http://www.vegsoc.org/info/omega3.html.
