Encyclopedia of Diets - A Guide to Health and Nutrition

Iron

Iron is essential for the formation of red blood

cells, which carry oxygen to all parts of the body. A

low body iron level can result in anaemia. Iron from

non-meat sources is referred to as non-haem iron

whereas iron from meat sources is haem iron. The

body is able to absorb haem iron better than non-

haem iron. Consequently, in the past individuals

were concerned about ability to achieve sufficient

iron intakes owing to the exclusion of iron-rich

(haem) sources of meat, poultry and fish and therefore

the increased risk of iron-deficiency anaemia. How-

ever, it is now recognised that iron (non-haem) is also

found in green leafy vegetables, pulses, wholemeal

bread, fortified cereals, dried fruit and nuts and seeds

including sesame, pumpkin and sunflower seeds. It is

recommended that to aid the absorption of non-haem

iron from food that individuals aim to include a vita-

min C source when consuming food rich in non-haem

iron as vitamin C help to enhance the absorption of the

iron in this form, for example, having a glass of pure

orange juice with a bowl of breakfast cereal or an egg

sandwich can help aid absorption.

Vitamin B 12

Vitamin B 12 is essential for healthy blood and

nerve cells. This vitamin is not naturally found in

plant foods and the main sources of this vitamin are

from animal based foods. Alternative sources for lacto-

vegetarians include dairy produce, yeast extracts, some

vegetable stocks, soya milks, fortified breakfast cereals

and textured vegetable protein.

Fatty Acids

The omega-3 essential fatty acids found in oily

fish are also found in vegetarian foods such as rape-

seed oil, flax sees and walnuts. It is now recognized

that these oils play an important role in the develop-

ment of the baby’s brain whilst in the womb. There-

fore, pregnant women should aim to include sources

of omega-3 in their diet.

Calcium

Calcium is essential for the formation of strong

bones and teeth. During childhood, bones develop and

become more dense until mid thirties. The combina-

tion of adequate dietary calcium intake andvitamin D

levels in conjunction with regular exercise is essential

to the development of bone mineral density and help-

ing to safeguard against the development ofosteopo-

rosis(brittle bones) in later life.

Lacto-vegetarians typically consume dairy pro-

duce and receive most of their calcium intake from

this source. Other sources of calcium include tofu,

dried figs, pulses, tahini, sesame seeds, and some

green vegetables for example, curly kale and white

bread. It is important to note for people who con-

sume soya-based dairy produce that they are typi-

cally low in calcium. Individuals are therefore

encouraged to either opt for brands, which are

fortified with calcium or ensure that calcium intake

from other foods is sufficient.

Zinc

Zincis an essential nutrient for health, growth,

male fertility and wound healing. Vegetarian diets in

general may not always provide adequate intake there-

fore it is important for Lacto-vegetarians to be aware

of zinc-rich foods. These include cheese, pulses, nuts,

seeds and wholegrain cereals.

Risks

Risks associated with Lacto-vegetarian eating

patterns are minimal as long as eating patterns are

based on the basic healthy eating principles outlined

above. Attention should be paid to the above nutrients

to ensure adequate intakes. It is questionable whether

vegetarians live longer than non-vegetarians. It is a

challenge to take all of the factors that impact on

longevity into account in a research trial and to cate-

gorically suggest that vegetarians live longer.

Nonetheless, it is important to note that is a veg-

etarian diet is too restrictive it may be that the indi-

viduals may become malnourished and deficient in

certain essential nutrients. Consequently, this would

not be beneficial for overall health. Therefore, care is

needed when making statement s on the healthy’

nature of vegetarian eating patterns.

Research and general acceptance

Further research is required to equivocally sug-

gest if vegetarian eating patterns have additional

health benefits over and above meat eating dietary

habits. Such research would need to consider all fac-

tors that may impact on health and lifestyle including,

genetic susceptibility, social, dietary, economic and

social factors and so on.

Lacto-vegetarianism