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Home , Lacto vegetarianism, Soy milk

Factsheet

Important Nutrients for Vegetarians and Vegans

A vegetarian excludes , fish, shellfish consuming several different types of and animal by-products such as gelatine and is recommended. Examples include: . There are some subgroups of including lentils, chickpeas, vegetarian diets, such as lacto-, • , soy products (including soy , which includes the consumption of or soy-based meat alternatives such products but excludes eggs, and ovo- as soy burgers or ) and peanuts vegetarianism, which includes the consumption of eggs but not dairy products. • Nuts e.g. , cashews, walnuts, hazelnuts, pistachios A vegan diet excludes meat, fish, shellfish, • and including wheat, rice, animal by-products, as well as dairy products, oats and eggs and honey. Omega-3 Both vegetarian and vegan diets can be healthy and balanced, with the NHS recommending Omega-3 fats have been associated with being following the Eatwell guide1. There are also beneficial for cardiovascular disease, memory, 4 now vegetarian2 and vegan3 versions of the depression and neurological development . Eatwell guide available. However, excluding The best source of these beneficial long chain food groups can potentially lead to nutrient omega-3 fats are oily fish. There are some deficiencies. plant sources of the short-chain omega-3 fats which the body can convert (albeit inefficiently) into the beneficial long-chain omega-3s:

• or rapeseed oils • Nuts e.g. walnuts, hazelnuts and pecans • Seeds e.g. flaxseed, chia and pumpkin

Vitamin B12

Vitamin B12 is required for red blood cell formation and deficiency can lead to anaemia. Protein Vitamin B12 is produced by microorganisms, so there are no natural plant-based sources. Protein is essential for growth and repair. The Vegetarians can get vitamin B12 from dairy body makes protein from building blocks called products and eggs, while vegan sources are amino . There are 20 different amino fortified foods such as flakes, acids, 8 of which are “essential” as we need to yeast extract, breakfast cereals and some milk get these from our diet. Most foods that alternatives and spreads or a vitamin B12 provide all of the essential amino acids are supplement. from animal sources, so vegetarians can still consume these through eating dairy products and eggs. Vitamin D is important for bone health as it Sources that are suitable for both vegetarians helps absorption. We get most of our and vegans, typically do not contain all of the vitamin D from direct sunlight on our skin. In essential amino acids in one food source, so the UK, it is recommended that everyone takes a 10μg daily supplement of vitamin D between

Prepared by: Emma Brown, ANutr Last reviewed: May 2020

Factsheet

October and March, as there is not enough • Legumes including lentils, chickpeas, sunlight during these times5. Vitamin D is only beans found in a small number of foods, many of • Tofu which are not vegetarian or vegan. Vegetarian • Nuts and seeds sources include egg yolk and fortified spreads, • Dried while vegan sources include UV-exposed • Leafy green mushrooms and breakfast cereals, milk • Fortified breakfast cereals and bread alternatives and spreads that have been made with fortified flour fortified. Vitamin C increases iron absorption from plant If you are vegan and plan to take a supplement, foods, so it can be beneficial to consume foods vitamin D2 and D3 derived from lichen are containing iron and vitamin C at the same vegan-friendly (D3 can also be derived from meal. animal sources). Iodine Calcium Iodine is required for making thyroid Calcium has many important roles in the body, hormones, which are important for including maintaining healthy bones and teeth metabolism and growth. Vegetarian sources and regulating muscle contractions (including include dairy products and eggs. There are your heartbeat!). Dairy products are a good limited vegan sources of iodine, such as vegetarian source. Other sources suitable for seaweed and fortified milk alternatives, both vegetarians and vegans include: however many milk alternatives are not fortified with iodine so check the nutritional • and calcium-set tofu information to find out if one is. Some • Fortified milk alternatives countries have mandatory iodisation, • Green leafy vegetables however this is not done in the UK. • Nuts and seeds • Bread made with fortified flour (in the UK, Zinc white and brown are fortified with Zinc is necessary for growth, wound healing calcium, iron and vitamins B1 and B3) and immunity. Dairy products and eggs are Iron both good sources for vegetarians. Other sources that are suitable for both vegetarians Iron is important for red blood cell production and vegans include: and a deficiency can lead to anaemia. It is thought that vegetarians and vegans could be • Legumes including lentils, chickpeas, at a higher risk of iron deficiency anaemia due beans to some findings that they have lower iron • Tofu stores6. However, there are several good • Nuts and seeds sources suitable for both vegetarians and • Fortified breakfast cereals vegans including: • Wholemeal bread

References:

1. NHS (2018) The Vegan Diet. Available at: https://www.nhs.uk/live-well/eat-well/the-vegan-diet/ 2. The (2018) Vegetarian Eatwell Guide. Available at: https://www.vegsoc.org/wp-content/uploads/2019/02/Eatwell_guide_veggie_MAR2018.pdf 3. (2020) Vegan Eatwell Guide. Available at: https://www.vegansociety.com/sites/default/files/uploads/downloads/The%20Vegan%20Eatwell%20Guide_1.pdf 4. Shahidi and Ambigaipalan (2018) Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Available at: https://www.ncbi.nlm.nih.gov/pubmed/29350557 5. Public Health England (2016) SACN Vitamin D and Health Report. Available at: https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report 6. Pawlak, Berger and Hines (2018) Iron Status of Vegetarian Adults: A Review of Literature. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367879/pdf/10.1177_1559827616682933.pdf

Prepared by: Emma Brown, ANutr Last reviewed: May 2020