I want to talk about some of the considerations of going vegetarian. It's a diet that can positively impact this planet and our health, if taken mindfully. As Michael Pollan wrote, "Eat food. Not too much. Mostly plants."
Davis, California
The biggest concern people usually have is meeting protein needs. The good news is that there are a plethora of options. Veggies have more protein than we give them credit for! (Also, we don't need to cram in ridiculous amounts- regardless of what the meathead industry will tell you) Vegetarians do need to be conscious of varying their protein sources. This is due to the lack of a complete amino acid profile in most non- meat proteins. Our body needs 9 essential amino acids in order to go about its business.
Highly recommended :)
pita bread + hummus
beans + rice
edamame
soy products
peanut butter + whole wheat bread
All of these count as "complete proteins", meaning that they contain all 9 essential amino acids.
North Shore Lake Tahoe, California
Vegetarians are also at a higher risk for anemia, which occurs when the body is deficient in iron. Animal products contain heme iron, which is readily absorbed by our bodies. In contrast, veg sources contain a largely unavailable form called non heme iron. Vegetarians need to eat more iron- rich foods to meet their needs. Iron supplements are often necessary. Anemia does NOT feel good- shortness of breath, exhaustion, ect. It diminishes our bodies' ability to circulate oxygen. This is a particular risk for menstruating girls, and many become anemic during this period. A good way to determine whether or not you are anemic to donate blood. They test your iron levels and will prohibit you from donating if you fall within this category.
Iron rich veg products!
~ lentils, soybeans, tempeh
~ oatmeal, quinoa, brown rice
~ collard greens, swiss chard, (lots of the dark green leafy things!), tomatoes
Krka Falls, Croatia
Vitamin B deficiency is another significant concern. B12 is involved in heme protein production and nerve cell insulation; the result is good oxygen circulation and smooth signaling between cells of the nervous system. B6 is necessary for the production of several hormones and neurotransmitters, as well as healthy brain development. They are hard workin', necessary members of the team. Unfortunately, animal products are the only nutritionally significant source. Vegetarians can rely on milk, eggs, and other dairy products; vegans have to take vitamin supplements or eat fortified products (cereals, soy/rice beverages, meat substitutes, etc).
Side note- one of my favorite sources is nutritional yeast. I sprinkle that stuff on everything- salads, omelets, popcorn, roasted veggies, ect. Its cheesy, nutty flavor makes it a good substitute for cheese in vegan cooking.
Vernazza, Cinque Terre, Italia
The last high- risk- to- miss nutrient that I will delve into is fat, specifically omega- 3 fatty acids. These exist in high quantities in fish such as salmon, trout, and tuna. If your diet is pescaterian- eat up! Just consider the amount of mercury present in your choice of sea food. Vegan Sources
~ chia, flax, and hemp seeds
~ walnuts
~ seaweeds (spirulina, for example)
~ fish oil supplements
Omega- 3's are critical for healthy brain development and functionality. They also help to reduce systemic inflammation and its contributions to various diseases.
Morrison, Colorado
I'd like to offer a couple resources that I've found helpful in crafting a plant- based diet that handles all the basic necessities.
https://sigmanutrition.com/episode133/ Sigma Nutrition Radio is a great source for evidence- based information on all things food, fitness, and athletic performance. This particular episode delves into the nutritional considerations for Vegan/Vegetarian athletes, and how to address them.
