Lacto-ovo vegetarians eat plant-based foods, dairy and eggs but not products containing meat, poultry or fish. A well-planned lacto-ovo-vegetarian diet is nutritionally adequate and appropriate for children, adolescents, adults and pregnant and lactating women, according to research by scientists at Andrews University in Berrien Springs, Michigan, and published in the "Journal of the American Dietetic Association" in 2009. Vegetarians can have dietary deficiencies and may benefit from taking supplements. Consult your doctor about supplements.
Vitamin B-12
Lacto-ovo vegetarians may need to take vitamin B-12 supplements if they do not consume sufficient amounts in their diets. Vitamin B-12, also called cobalamin, is a vital nutrient you need to make DNA and red blood cells and for proper functioning of your nervous system. You need to consume small quantities of vitamin B-12 each day to fulfill your daily required intake. Vitamin B-12 is not found in plant-based products and is only found in animal products, particularly in high concentrations in shellfish and organ meats, such as liver. The richest sources of vitamin B-12 for lacto-ovo vegetarians are milk, cheese, eggs and fortified grains and other processed foods. However, these sources may not provide sufficient amounts of vitamin B-12 to meet the daily requirement, particularly if you do not eat these foods daily.
Vitamin D
Vitamin D plays a vital role in the formation and maintenance of bones and teeth, absorption of calcium from foods into your body, reduction of inflammation and stimulation of cell growth and immune and neuromuscular function. Vitamin D is a fat-soluble vitamin found in few foods, such as fish liver oil, organ meats and fortified milk, foods and beverages. Your body can produce vitamin D after you expose your skin to the ultraviolet rays of the sun for 15 minutes each day. Since vitamin D is found in few foods for lacto-ovo vegetarians, you may need to take supplements if you do not eat vitamin D-fortified foods or get sufficient exposure to sunlight each day.
Iron
Iron is a mineral you need for hemoglobin, a substance in red blood cells that transports oxygen from your lungs to the cells throughout your body. Lacto-ovo vegetarians have a larger risk of iron deficiency than non-vegetarians. Rich sources of iron are red meats, particularly liver and egg yolks. Although you may eat egg yolks, they are high in cholesterol and may increase your risk of heart disease, particularly if you eat them every day. Plant-based food sources of iron include spinach, dried beans, dried fruits, enriched foods and brewer's yeast. Taking iron supplements can ensure that you fulfill your daily required intake.
Omega-3 Fatty Acids
A lacto-ovo vegetarian diet can be deficient in omega-3 fatty acids, particularly eicosapentaenoic acid and docosahexaenoic acid, which are found in fish. Omega-3 fatty acids play a vital role in brain cells and may improve your cholesterol and lower your risk of heart disease. Supplements containing omega-3 fatty acids made from algae can help you fulfill your needs.
References
- American Heart Association; Vegetarian Diets; 2011
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association: Vegetarian Diets; Winston Craig, et. al.; July 2009
- University of Maryland Medical Center; Vitamin B-12 (Cobalamin); June 1, 2009
- Healthaliciousness.com; Top 10 Foods Highest in Vitamin B-12; 2008
- Office of Dietary Supplements National Institutes of Health Dietary Supplement Fact Sheet; Vitamin D; 2009
- Linus Pauling Institute at Oregon State University; Iron; Wessling-Resnick, M.; August 2009
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