Ask Dr Nerenberg | Health and Fitness

Is it possible to be a vegetarian or vegan and get adequate nutrition?

How do they get the essential nutrients that are mostly found in meat?

It is more than possible, it is actually easier to do than by being an “omnivore.” Many studies find that you are actually less nutritionally deficient being vegan than other diets (especially the “normal” American diet). There are only a handful of nutrients that most vegans would have to be concerned about and, if the vegan eats a well-balanced and varied diet, even most of those needs are met. The omnivorous diet is usually too high in protein (which puts strain on your kidneys and other organs), saturated fats, cholesterol, and too “light” on fiber, phytochemicals, vitamin C, etc. I’m not sure which nutrients you’re referring to, but most people worry about protein, B12, and calcium (if vegan). Protein is in most legumes, soy products (i.e., tofu, soymilk, etc), grains, veggies, etc. If you eat a varied diet, the combination of these foods lead to enough protein. B12 is in fortified cereals, most soymilks, and vegan supplements. Calcium is in leafy green veggies (kale, broccoli, etc), many soy products (such as soymilk), etc. Iron is often consumed in higher quantities than omniovres eat, but it is non-heme iron that may be harder to digest–though eating more of it probably balances it out. Some of the Omega 3 fatty acids are not prevalent, but they are in flaxseeds, canola oil, and some nuts. For more information, see my “sources.”

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