Vegetarianism & nutrients

Nutrients and Vegetarianism often comes up for discussion because of the mistaken belief that giving up meat means you're missing out on essential vitamins and minerals.

In reality, if you make just a little more effort to ensure you're eating a balanced diet, vegetarianism can be a very healthy way of living. Vegetables and fruits are packed with nutrients. Meat substitutes such as soya and tofu are also high in protein and low in fat.

There are of course different degrees of vegetarianism. Certain nutrients may be harder to come by if you are vegan and don't eat dairy products. This is because milk, cheese and yoghurt are important sources of calcium, zinc and vitamin B.

If you're vegan, you'll need to make sure you consume vegetables high in these minerals and vitamins as well as considering taking vitamin supplements. If it's just meat you've cut from your diet then, as long as you replace it with healthy alternatives, the only real risk is of developing anemia due to iron deficiency. Red meat is the most common source of iron for humans but there are other options. Nuts, seeds, lentils, dried fruit, eggs and fortified breakfast cereals are all high in iron. If you're a demi-veg and prepared to eat fish then this also a good source. Drinking orange juice at the same time is to be recommended. This is because it contains Vitamin C, which helps with iron absorption. The key to a healthy diet is ensuring that you have plenty of variety and that the major food groups are represented. If you bear this in mind, than cutting out meat shouldn't lessen your energy and vitality.