If you have chosen a “vegetarian or vegan” lifestyle, focus on vitamin B12, which isn’t optional – it’s essential for nerves and red blood cells.
Nutrition and exercise become more prevalent especially when you choose a vegetarian or vegan lifestyle. Meat provides protein that builds and repairs muscles, plus nutrients such as iron, vitamin B12, zinc, and creatine that support energy, red blood cells, immunity, and more importantly, brain function. If you’re not consuming meat, it can become more difficult to consume, absorb, and store the nutrients that are needed for your body’s daily functions.
I can’t say this enough-it is absolutely imperative to research from reliable sources and keep your health care professional informed of your diet. A dietitian should also be on your vegetarian/vegan team for guidance especially at the start of your meal-planning journey. Why, because lifestyle changes may naturally cause a shift in our body’s needs. This is another reason why it is crucial to adopt a regular exercise routine and remain consistent throughout your lifestyle journey. A simple brisk walk for at least 30 minutes daily can help keep your body on track.
Keep in mind that FOOD should always be the main source of your body’s nutrients. Supplements, should only be used for those who may suffer a deficiency. However, high doses of supplements can in fact be harmful. Therefore, supplements should always be shown on your daily medications list and your blood levels should be monitored by a trained medical professional. This is referred to as routine lab testing.
So how do we know if we are getting the correct nutrients as a vegetarian/vegan? Great question.
If you have been told by a physician that you have a deficiency, more than likely you will be required to take supplements. If you are starting to notice a limited appetite or you have an unbalanced diet. You may need supplements.
Nowadays-many people are becoming more aware of their eating habits as it relates to health. Which means, the information is no longer a secret. However, being a pescatarian myself, I get a lot of questions from people who seem amused by the fact that I don’t eat certain foods. They want to know why. And I’m happy to share my why. I also often ask vegetarian/vegans what their “why” is for becoming vegetarian/vegan. And in return, some are unable to explain why other than “meat is nasty.”
So allow me to explain my why. I’ve always been a person who didn’t quite understand why humans ate certain animal parts even as a child. So my mother would at times prepare certain foods for me separately. Growing up in a “soul food” household, I’ve watched multiple people in my family struggle with severe hypertension, RA, digestive issues, obesity, and other chronic illnesses. I didn’t want to follow suit. But I also didn’t quite understand how not to. But in my more recent adult years, I started to get hit with diagnoses like HTN. I began to dig deep into research. I also had a mentor who explained things until it became clear. I read reliable books like Fit for Life by: Harvey & Marilyn Diamond, Eat, Drink & Be Healthy by: Walter C. Willett, and The Holy Bible. Then I used my many years of clinical experience and common sense. It did not come without trial and error and thankfully, I’m still learning. But my why has always been simple. I did it for my health, my family, for my grandkids, and someday my great-grandkids. Because of them, I was willing to change my mindset.
Now let’s talk about the how.
If you have chosen a “vegetarian or vegan” lifestyle, focus on vitamin B12, which isn’t optional-it’s essential for nerves and red blood cells. Unfortified plant foods don’t reliably provide it. Use a reliable B12 supplement or consistently eat B12- fortified foods. For Protein: Include beans, lentils, tofu, tempeh, peas, seitan, soy foods, nuts, and seeds. It is really important to include a protein source at each meal.
For Vitamin D: This may require a quality supplement, particularly with limited sun exposure. Choose fortified foods and discuss the appropriate dose with a healthcare professional.
(I personally suggest a liquid vitamin D) Tip: Taking vitamin K while taking vitamin D will aid in assisting the vitamin D to get to the right place in your body.
For Calcium: Choose calcium-fortified plant milk or yogurt, calcium-set tofu, beans, tahini, and greens such as kale or broccoli to name a few.
For Omega-3: Add chia, ground flaxseed, hemp seeds, and walnuts to a fruit smoothie, raw organic oats, or açaí bowls. An algae-based DHA/EPA supplement may be worth considering, especially during pregnancy or for people who rarely eat these foods.
For Iron: Iron is found in lentils, beans, tofu, fortified cereals, seeds, and dark leafy greens. Pair these with vitamin-C foods such as peppers, citrus, or tomatoes to improve absorption. (Don’t take iron routinely unless a deficiency is confirmed)
For Zinc & Selenium: You can obtain zinc from beans, tofu, nuts, seeds, and whole grains; selenium from foods such as Brazil nuts, though amounts vary. Again, a varied diet is usually preferable to high-dose supplements.
Lastly- for Iodine: I can never say to anyone to use iodized salt, even in moderation because I don’t ever. So use a suitable iodine supplement. Avoid relying heavily on seaweed, because iodine levels can be excessively high in seaweed.
**This is for informational purposes and a story of my journey’s experience. Although I am clinical, I am not a physician and this is not medical advice. I encourage you to do your own research to determine what’s best for you and seek professional medical advice when needed.
