A Vegetarian Diet And Vitamin & Mineral Deficiency

Eating a plant-based diet offers many advantages, such as lowering cholesterol, supporting heart health and boosting overall immunity. However, vegetarians and vegans may be at risk for deficiency in some vitamins and minerals supplied mainly by meat and dairy products. If you are not getting an adequate amount of these nutrients in food, talk to your doctor about supplementing to avoid deficiencies.

Vitamin B-12

Vitamin B-12 enhances energy levels and helps maintain a healthy nervous system. A deficiency in this essential B vitamin is common among vegetarians, since the primary sources are animal proteins. Meat and organ meat, most fish, clams, eggs and yogurt are especially high in B-12. Lacto-ovo vegetarians, who eat eggs and dairy, will be able to get adequate B-12, but vegans may have a harder time meeting the daily RDA of 2.4 mcg. Look for fermented foods such as tempeh and miso, which contain small amounts, and soy products fortified with B-12. Deficiency manifests in low energy levels, sore arms and legs, difficulty walking or weakened reflexes.

Calcium

Among the most important and abundant minerals in the body, calcium builds bone and helps you maintain strong teeth. A deficiency can lead to osteoporosis -- a depletion of bone density -- and tooth loss. The most commonly known dietary source of calcium is milk, which contains 225 mg in a 6-oz. serving, or 23 percent of the RDA for adults. But Swiss, jack and cheddar cheeses and yogurt all contain more calcium per serving than milk. Also, for vegans, a number of non-dairy foods rate as high or almost as high in calcium as milk. Two stalks of broccoli, for example, supply 250 mg of calcium, while 3 oz. of almonds provide 210 mg. Collard and turnip greens, soybeans, Brazil nuts and tofu are other sources for plant-based diets. Note that phosphorus, found in carbonated beverages, decreases the absorption of calcium.

Vitamin D

This vitamin goes hand in hand with calcium, which it helps the body absorb. Along with calcium, vitamin D supports bone and dental health. Working with vitamin A, it may treat muscle spasms and asthma. A deficiency shows up as rickets, or soft bones. Strict vegetarians may find it challenging to get the RDA of 600 IU, as the primary food sources are fatty fish, cod liver oil, eggs and homogenized milk. Many breakfast cereals are fortified with vitamin D, and dark, leafy greens and mushrooms contain small amounts. You can also obtain vitamin D by exposing your skin to direct sunlight, although people with dark skin tones have more difficulty getting the vitamin this way.

Iron

Your body needs the mineral iron to build red blood cells, or hemoglobin, which transports oxygen to all of your cells. Meat and animal products contain heme iron, while plants supply non-heme iron, which is harder for the body to absorb. Iron deficiency is common among vegetarians, particularly women, and can result in anemia, which leads to fatigue and reduced stamina. Vegetarian women who have not gone through menopause need at least 33 mg of iron a day, according to Dr. Elson Haas, author of "Staying Healthy with Nutrition," which is 15 mg more than non-vegetarians; vegetarian men require 14 mg, or 6 mg more than men who eat meat. Many vegetarian sources of iron are available, including soybeans, lentils, quinoa, tofu, pumpkin seeds and blackstrap molasses, and eating foods with vitamin C along with them promotes iron absorption.