VVOC.org

As in any healthy diet, choosing fats and oils that are unsaturated is always best.  In the vegetarian diet these may inlcude the following:

• avocados
• olives
• nuts
• seeds
• peanut butter
• tahini

Including flaxseed oil in salads or smoothies is also a good choice for healthy fats, in particular omega 3 fatty acids which are important for healthy brain function.

Being vegetarian or vegan, as with any dietary choice does take some careful planning and forethought to ensure you remain healthy and gain all the essential nutrients your body needs.  This post deals with some of those essential nutrients.

Calcium

(Important for healthy bones, teeth and also for healthy function of nerves and muscles.) 

Sources in a vegetarian diet:

• Dairy foods
• Soy milk (fortified with calcium)
• dried figs
• soy beans
• chick peas
• lentils
• leafy greens
• almonds
• tahini

Exercise also plays an important role in preventing calcium loss, as does reducing caffeine and alcohol. 

Iron

(Important for healthy blood) 

Vegetarian sources

•  lentils, beans
• tofu, tempeh
• soy milk
• nuts
• broccoli, spinach
• whole grains
• and many other foods

Eating foods rich in vitamin C help to increase iron absorption, as does reducing caffeine and cola drinks.

Iodine

(Important for good thyroid function)

Vegetarian Sources

• dairy products
• iodised salt
• seaweeds

B12

(Important for health nerve cells and the production of red blood cells.)

Vegetarian Sources

•  fortified foods
• B12 supplements
• B12 occurs naturally only in animal based foods, therefore a supplement is recommended.  Your GP or dieticain is the best person to recommend the dose required.

Zinc

(Important for a healthy immune system.)

Vegetarian Sources

• nuts, wholegrains
• legumes
• tempeh