How to be a Vegetarian or Vegan

The question that many of us ask ourselves is: can you be a vegetarian and get all the requirements you need to be healthy? Of course yes. In June 2003 the American Dietetic Association (ADA) together with the Association of Dietitians of Canada published an official position paper on the vegetarian diet making it very clear that they supported properly planned vegetarian diets. Later in July 2009, the ADA reviewed and reaffirmed its position. So, a well-planned vegetarian diet will cover all our requirements, so if we decide to be vegetarians in adulthood we just have to learn how to do it.

Types of vegetarian diets

A vegetarian diet can be ovolacateovegetarian, that is, include dairy and eggs in the diet or be a strict vegetarian in which only foods of plant origin will be included.

What nutrients should we pay more attention to in a vegetarian diet

Contrary to what most people think, the main problems that we find in the vegetarian diet in the first world are the same as in omnivorous people: the excess of sugars, processed foods, the excess of information that often causes disinformation and sedentary lifestyle.

Another thing that may surprise you are the nutrients that we should pay more attention to. These are vitamin B12, calcium along with vitamin D and omega 3 fats. No, I have not left the proteins, since managing to meet the requirements is not difficult, and as far as iron is concerned, the deficiencies that we find they are the same as in the rest of the population.

Proteins

In people who follow a strict vegetarian diet, the requirements are slightly higher because the absorption is less due to the greater amount of fiber that is usually consumed.

We will perfectly cover the needs based on legumes, cereals, quinoa, soy derivatives such as tofu, tempeh, soy drink or soy yogurts and nuts. And in the case of ovo-lacto-vegetarian diets, dairy and eggs will also help.

The iron

Iron that comes from plant foods is also called non-heme iron, a chemical form that is harder for the body to assimilate. Although over time the body will adapt and assimilate this type of iron better.

To improve the absorption of iron, it will be recommended that when we consume iron-rich foods, such as legumes and whole grains, we do it together with foods rich in vitamin C, such as raw fruits or vegetables, to improve its assimilation at the intestinal level.

In this sense, you should also ensure that when you consume foods rich in iron, you do not do it together with foods rich in calcium, as they will hinder its absorption.

The calcium

Obviously in ovo-lacto-vegetarian diets there will be no problem to get calcium since it will be obtained from dairy.

In the case of strict vegetarian diets we can obtain calcium through enriched vegetable drinks, fortified breakfast cereals and calcium-rich vegetables such as oranges, almonds, dark green vegetables such as broccoli, kale, white beans, chickpeas, soybeans and all its derivatives such as tofu.

Almost more important for bone health than calcium is vitamin D, it regulates the passage of calcium to the bone. The latest research indicates that Vitamin D deficiency is quite common, so it will be important to check blood levels at least once a year, especially in winter. In the case of having low values ​​it will be advisable to consume a supplement.

As for the sources by which we can obtain this vitamin, the best is unprotected sun exposure for half an hour a day, although in summer you should try to avoid the hours of greatest radiation

Omega 3 fats

These are found in blue fish. In a vegetarian diet we can get them from another chemical form that is ALA. To cover the needs, we should simply consume olive oil, 2 or 3 walnuts and 5-8g of crushed flax daily.

B12 vitamin

This is a vitamin that we only find in foods of animal origin, therefore supplementation will be necessary. And not only in strict vegetarians, since it has concluded that also in an ovo-lacto-vegetarian diet, vitamin B12 supplementation is necessary. To make it easy and not to be on a daily basis, I recommend taking 2000 micrograms of vitamin B12 once a week.