Different
Kinds of Vegetarians have Different Needs
While
the macronutrients may not pose as much of a problem for vegetarians,
there can be problems with some of the micronutrients, especially
certain vitamins and minerals. The "usual suspects" are iron
and zinc in all vegetarians and calcium, vitamin B12, and vitamin
D in vegans.
Iron
Iron
deficiency is likely the most common problem seen in vegetarians.
That's because non-meat sources of iron, while plentiful, are
not absorbed as efficiently. Also many vegetarians, like non-vegetarians,
aren't meticulous about planning their meals around getting
the required amount of getting the required amounts of essential
vitamins and minerals.
Iron
deficiency can lead to anemia and as such can seriously affect
athletic performance. Women of childbearing age and and teenagers
have higher iron requirements and are particularly at risk.
Zinc
Zinc
is another mineral that can be in short supply for vegetarians.
As with iron zinc is not as readily available from plant based
foods as from meats. Zinc bioavailability from some plant sources
is limited by their contents of fiber and/or phytate. Although
fractional absorption of zinc from plant-based diets can be
similar to that from animal sources, the low zinc content of
plant foods tends to result in a low net absorption and as such
low total intake.
Zinc
is an essential trace mineral that is important for insulin
and enzymes formation and function, immune system function,
and in protein synthesis and carbohydrate metabolism. Deficiencies
are common due to zinc depleted soils and food processing. In
athletes zinc is lost during sweating and in the urine.
Calcium,
B12 and D
Because vegans don't eat dairy products or eggs, they are
at a higher risk of having deficiencies for calcium, vitamin
B12, and vitamin D. These nutrients, while abundant in dairy
products, are less available in plant sources. Calcium is
found fortified foods, green leafy vegetables, beans and tofu
products.
Vitamin D can be a problem for vegans with low sun exposure.
Actually exposure to the sun in limited parts of the body
for ten to fifteen minutes a day is enough to supply the daily
requirement of vitamin D.
Because vitamin B12 is only found in animal products, vegans
must get it from fortified foods or from nutritional supplements.
The American Dietetic Association strongly recommends supplement
use to ensure the proper quantity of B12.
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Dr. Di Pasquale is a licensed physician in Ontario, Canada, focusing on Nutrition and Sports Medicine, as well as a world class athlete for over twenty years... [more]
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