Nutritional Deficiencies in a Vegetarian

In any diet, if it is not well planned and adjusted to individual needs, there is the risk of developing deficiencies and/or needs in certain nutritional parameters. A vegetarian diet is, like other examples, an eating pattern that needs such care in order to ensure long-term health maintenance.

In a vegetarian diet, some of the nutrients that need the most attention are:
– Protein
– Omega-3
– Vitamin D
– Vitamin B12
– Iron
– Calcium

Protein

It is one of the main macronutrients and, as in any other food style, in must also be present in a vegetarian diet. Its main functions are contributing to the development and maintenance of muscle tissue and the immunological system. These are some of the reasons why its consumption should be adequate and balanced.
Proteins are composed of a certain set of amino acids and can be divided into two groups: high biological value (HBV) proteins (mostly in animal-based foods) and low biological value (LBV) proteins (plant-based foods). HBV proteins contain all the essential amino acids, while LBV proteins do not. This does not mean that plant-based proteins are inferior, they just need to be well combined to ensure that the essential amino acids profile is achieved.
Sources:
– Legumes (beans, chickpeas, peas, lentils, broad beans) and their derivatives (tofu, tempeh, soy drink)
– Oleaginous fruits (walnuts, almonds), seeds (pumpkin, flaxseed) and their derivatives (peanut butter)
– Cereals (rice, oats, quinoa, corn) and their derivatives (pasta, bread, seitan)

Omega-3

It is polyunsaturated fatty acid which is essential for the organism, and it can only be obtained through the diet, as our body is not able to produce it. Its deficiency increases the risk of cardiac diseases (such as strokes and arrhythmia, the formation of atherosclerotic plaques, uncontrolled triglyceride levels and increased blood pressure), neurological alterations, cognitive decline, learning difficulties and changes in visual health.
In plant-based foods, Omega-3 is in the form of Alpha-Linolenic acid (ALA), which is converted through enzymatic processes into Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). This process can be affected by a high consumption of Omega-6, present in vegetable oils, fried and processed foods.
Sources:
– Flaxseed oil and seeds (crushed), chia seeds
– Walnuts
– Supplementation is a possibility

Vitamin D

Vitamin D is the only vitamin that our organism can synthesise when exposed to sunlight. This vitamin’s main function is to maintain Calcium levels in the blood, promoting the absorption of Calcium and Phosphorus in the intestine and bone reabsorption of Calcium. Therefore, it is one of the main vehicles for maintaining good bone health, preventing rickets in children and osteoporosis, as well as normal muscle function of the immune system.
Although it is more available in animal-based foods, vegetarians should choose fortified foods to ensure that adequate levels of this vitamin are achieved.
Sources:
– Sun exposure
– Fortified foods (vegetable drinks and creams, cereals, bread)
– Supplementation is a possibility.

Vitamin B12

A vitamin that is not synthesised by animals or plants, but by microorganisms such as bacteria and fungi, and acquired by some beings by the production of intestinal microbiota, so achieving the adequate levels to meet the needs requires the consumption of foods containing it. Its main functions are the formation of blood cells, DNA synthesis and the maintenance of the nervous system.
Present almost exclusively in plant-based products. To ensure that a vegetarian gets what they need, they should prefer fortified foods and supplementation is a way to follow in most cases, always according to medical recommendation.
Sources:
– Fortified foods (vegetable drinks, nutritional yeast, breakfast cereals)
– Supplementation.

Iron

It is a mineral that constitutes haemoglobin and myoglobin, contributing to the transport of oxygen to tissues and muscles. It contributes to the growth, development and normal cellular function. The deficiency of this mineral leads to the development of anaemia, which presents as its main symptoms: gastrointestinal disturbances, impaired cognitive and immune function and alteration in the body’s ability to function properly.
Iron exists in two forms: heme iron (present exclusively in animal products) and non-heme iron (in animal and plant products). Non-heme iron has a lower absorption rate than heme iron, however in a vegetarian this does not mean that levels are not achieved, only that the needs are increased compared to an omnivore individual. To promote a greater absorption of Iron, meals rich in Iron should also include foods rich in Vitamin C.
Sources:
– Legumes (lupins, beans, lentils, chickpeas)
– Seeds (sesame, hemp, pumpkin)
– Whole-grain cereals (wholemeal rye bread, whole-wheat bread, corn, whole-wheat cereals)
– Vegetables (spinach).

Calcium

It is the mineral that the body contains and for that reason is the one that we need the most. It is located mainly in the bones and teeth, being intrinsically linked to the good functioning of bone health. Beside this function, it contributes and is essential for muscle contraction, nerve function, blood clotting and regulation of cellular metabolism
As previously mentioned, Calcium needs Vitamin D to be absorbed and to fulfil its functions without compromising the organism. Although plant products contain less Calcium than animal products, it still is possible to obtain adequate amounts with good food choices.
Sources:
– Dark green vegetables [watercress (raw), kale, turnip greens, spinach, broccoli]
– Seeds (sesame, chia)
– Dried fruit (dried figs)
– Legumes (soy) and their derivatives (tofu prepared with Calcium sulphate)
– Fortified soy-based drinks and yogurts (soy drink)  Nutritionist, Jacinta Mendes
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