| |
Supplementation Guide For Vegetarians
If you have decided
to become vegetarian, there are a few nutritional points
you may need to be made aware of. When you cut meat and/or
dairy out of your diet, you are also cutting out some of
the major nutrients that your body needs on a daily basis
to function effectively. Because of this, it is vitally
important for your health that you supplement your body
with the nutrients you are missing out on, otherwise your
body cannot work properly and more serious problems can
occur.
Protein
Meat is the most common source of protein for the body,
and if you decide to stop eating meat for whatever reason,
your friends and family may start worrying about where you
are going to get your protein intake (and iron for that
matter) from. You will be pleased to know that there are
plenty of other sources of protein which are suitable for
a vegetarian diet, for example nuts, seeds, legumes, grains
and of course protein supplement drinks.
But why do we need
protein? The answer is very long and complicated, but in
short, protein contains amino acids, which are referred
to as the 'building blocks' of protein in our body. Amino
acids play a huge part in our body biochemistry, for example
being burnt for energy production, joining together in particular
sequences to form neurotransmitters and hormones in the
body, and helping to synthesise cellular enzymes, immunoglobulins
(for immune support) and lipoproteins.
Most amino acids
can be made in the body, but some can not - these are called
Essential Amino Acids, and this is where meat comes in handy,
as it contains all the amino acids that we can't make. So
if you aren't eating meat, you aren't getting these essential
amino acids which you can see are important for so many
bodily functions. Nuts, seeds, legumes and grains are the
next best food to eat, as they each contain some of the
essential amino acids, but not others. This means you have
to be careful to eat them all in the same meal to get all
the amino acids you need, otherwise they wont be able to
function properly in your body to make all the appropriate
proteins. It may be difficult to do this effectively, so
still eat these foods whenever you can, as they are full
of nutrients and energy, but add a protein sports shake
to your daily routine. These come in a range of flavours
and prices and sizes, and contain all the essential amino
acids in one drink. You will find this makes a very convenient
breakfast or snack.
B12,
Iron and Zinc
Meat also contains the B vitamin B12, Iron and Zinc. B12
can only be found in animal products, so it is essential
that you supplement with a B Complex tablet. This will give
you all the B vitamins (and other nutrients depending on
which brand you get), and these are essential for everyday
cellular function. Taking B vitamins every day is kind of
like putting petrol in the car - you car wont go without
it, and neither will you! You will feel your energy levels
picking up, among other things.
People deficient
in B12 often have anaemia, with symptoms such as exhaustion,
shortness of breath, pale skin, mucous membranes; and nervous
system damage, including numbness and tingling in the hands
and feet, clumsiness and difficulty walking. Mental functions
can also deteriorate.
Iron is part of the
haemoglobin protein that helps transport oxygen around the
body in red blood cells and muscles and is something else
that you will begin to become deficient in if you don't
eat meat. You can get iron from vegetable sources, particularly
green leafy vegetables. Be careful when cooking not to over-boil
them, as this can reduce the iron content by up to 20%.
If you feel you aren't eating sufficient vegetable sources
of iron (you do actually have to eat quite a lot), then
you can supplement with an iron tablet or liquid. If you're
concerned that iron tablets from the doctor might make you
constipated, you can buy natural-source iron capsules in
health stores that wont constipate you. Alternatively, you
could try a liquid iron supplement, and most of these contain
B12 and other useful nutrients to help cleanse the blood
and promote your own iron formation in your blood.
Iron deficiency can
cause anaemia, which includes symptoms such as listlessness,
fatigue, cracks at the corners of the mouth, difficulty
swallowing and concave nails. It can also reduce growth,
learning ability and resistance to infection in children.
Iron deficiency is probably one of the most common nutritional
deficiencies, particularly in menstruating women and vegetarians,
and as it is difficult to get sufficient iron from a vegetarian
diet, all vegetarians and women (regardless of vegetarianism
or not) should take an iron supplement.
When you take iron,
make sure it comes with Vitamin C, or take vitamin c with
it - this helps your body absorb the iron properly. When
people eat meat, they generally have it with vegetables,
which contain vitamin c, so it is ok, however when you are
eating nuts, grains and legumes etc, these can actually
inhibit iron absorbtion, so you will definitely need additional
vitamin c in your diet. Tea and coffee also reduce iron
absorbtion, so completely avoid drinking these with or around
a meal.
Zinc is another important
mineral for all kinds of functions, particularly for skin
cell formation and reproductive cell formation in men. Zinc
is found in meat, so be careful not to become deficient
in it. Nuts and seeds etc are also high in zinc, or otherwise
it is easy to supplement with a zinc tablet (particularly
if you have acne or skin problems, as this will help clear
it up), or a regular multi-vitamin.
Zinc deficiency signs
include slow growth, low sperm count, slow sexual maturation,
hair loss, skin conditions, impaired taste or smell (particularly
with people suffering from anorexia), impaired wound healing
and white spots on the fingernails.
We recommend the following program
if you are vegetarian:
*Protein drink
*B Complex
*Iron Complex
*A Multivitamin suited to your age and gender (containing
zinc)
Read more about
vegetarianism in
our updated information.
|
