Vegetarian nutrition
PROTEIN
Eating a varied Vegetarian diet insures enough protein as long as you consume enough calories to maintain your weight. A mixture of proteins throughout the day
Protein is the key to life; to describe protein would be to say they are large groups (a lot) of organic compounds i.e., which include Carbon, Hydrogen, Oxygen, Sulphur and Nitrogen. Proteins are made up of small units of amino acids, of which there are 22 (8 essential- not manufactured by the body). One protein can contain 100’s of amino acids and it is the formation of different amino acids that are passed around the body, through our blood stream to perform the different tasks for the composition of our cells, our skin, our hair and our muscles etc. There are two types of proteins
1st class/ complete – provides a full range of amino acids - i.e. – meat, poultry, seafood, eggs, milk, cheese, mushrooms, Soya, Alfa alfa.
2nd class/ incomplete – these do not contain a full range of amino acids. Found in nuts, seeds, grains, potatoes, tofu, chickpeas, peas, lentils, greens, corn and beans. Therefore a vegan diet would miss out on obtaining all of the amino acids vital to our body’s development and would have to seek other ways to make up the shortfall. Eating a wide variety of foods helps obtain maximum nutrients.
Since there are over 20 amino acids and all vegetable foods contain different numbers of a mix of them all, it is possible to get complete protein from a meal of mixed foods. I.e. – Rice and bean chilli or lentils with a seed and nut topping or a vegetable omelette etc. There for all vegetables contain an abundance of protein but not one single vegetable contains all essential amino acids
PROTEIN PER 100g OF FOOD
| Soya beans | 40 |
| Therefore all Soya products are a good high source of protein i.e. –tofu, miso, soya mince, soya ready meals etc | |
| Seeds | |
| Sunflower | 28.1 |
| Sesame | 20.0 |
| Eating seeds as a snack, or sprinkled on salads or mixed with the muesli adds to the protein in a diet. | |
| Nuts | |
| Almonds | 16.9 |
| Cashew | 17.7 |
| Walnuts | 10.6 |
| Lentils | |
| Red | 23.8 |
| Lentil burgers, stews and curry’s make up a good balanced filling meal for a Vegan. | |
| Wholemeal Bread | 8.8 |
| Wholemeal products are natural and full of fibre as well as filling and tasty, wholemeal crumbs can be used for a topping to pasta or veggie bakes. | |
| Cereals | |
| Muesli | 10.5 |
| Weetabix | 11.8 |
| Cornflakes | 7.0 |
| Oats | 12.5 |
| Porridge is a good slow energy release cereal. Oats are good for binding burgers or as part of a crumble as well as sweet treats like flapjack bound with syrup. | |
| Baked Beans | 5.1 |
Potatoes, rice, fruit and vegetables are all other sources of protein but in not such high amounts. Plant based proteins have the added benefits of fibre, complex carbohydrates, micronutrients and photochemical.
Protein Fact -
A man of 70kg is 11kg of protein = 43% muscle tissues, 21% skin, 19% blood, 5% liver and the rest in brain, kidneys, hair, nails, vital organs, hormones and enzymes.
NONO HAEM IRON
Iron is found in two forms, in animal products and in vegetable foods, the second being none haem-iron. None haem-iron can be found in vegetables especially leafy green, wholemeal grains, nuts, pulses, molasses (black treacle), seeds, eggs, soya products, potatoes, chickpeas, baked beans (beans), bran, muesli, avocados, brown rice, hard cheese and some dried fruit.
These are known as inorganic and as you can see a Vegetarian or Vegan diet can be rich in Iron if on a good whole food diet. Although the none haem-iron is less easily absorbed. Contrary to belief enough iron in our diets is possible on a vegetarian diet.
Good iron sources are: dried fruits, baked potatoes, mushrooms, cashews, dried beans, spinach, chard, tofu, tempeh, bulgur, and iron-fortified foods (such as cereals, instant oatmeal, and veggie "meats") are all good sources of iron. To increase the amount of iron absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli. Using iron cookware also adds to iron intake.
B12 or Cobalamin
Is needed for the production of new cells, for the help of the nerve fibres, especially red blood cells, normal growth and development. It aids the maintenance of the myelin sheath, which protects our nerve fibres. B12 is also involved in the synthesis in the nucleic acid.
Without enough B12 symptoms could occur as pernicious anaemia, which could eventually lead to neurological damage and (rarely) even death.
B12 is required in micro quantities, we only require 1 microgram a day or less and because B12 is water soluble we can store it in our bodies for long periods even years and flush it out when we need to.
Foods that contain B12 are –
Meat especially liver and kidneys, poultry and Fish especially seafood and shell fish
So vegetarians need to get it from Brewers yeast, Dairy like eggs, milk and cheese, Fortified soya products and Fortified cereals
It is possible that there are very small amounts in seaweeds, algae (spirulina) and alfa alfa but it is also possible that the B12 is unavailable to us in these forms.
So for the average Ovo-lacto vegetarian getting B12 is not a problem but for vegans it is and B12 has to be gained by eating soya and cereals fortified with B12.
It is believed the daily requirement for B12 is 1 Microgram (millionth of a gram). So we can see this is a very tiny amount. Some experts say we only need a 10th of this amount where as the American R.D.A is 6 micrograms per day.
Vegans taking no B12 supplements have survived well for years. In the very old days when our diets did only consist of fruit, vegetables and grains like a Vegan diet, our body’s made their own supply off B12. It is possible some people have this ability still or their bodies have adjusted to perform this task.
Some people lack the ability to absorb vitamin B12 and this caused deficiency, so co-nutrients help. Calcium taken at the same time benefits the impact on the body.
A maximum safe level to take in supplement form is up to 500 micrograms. There are no known harmful effects on over consumption of B12.
Non-vegetarians in a study have 4 times the required amounts; even vegetarians had 2 times the amount. It was only Vegans that showed to have 60% of the recommended dose.
Fortified products like cornflakes have 75% of the daily requirement. Soya milk has 2.5mg per 100 calories; therefore a breakfast should give a good supply of Vitamin for the Vegan.
ZINC
Zinc is known to give you a boost, that’s why they say oysters are an aphrodisiac as they are full of zinc, as are eggs and dairy products. Zinc is a water-soluble trace element.
Found in Vegetables –e.g. pumpkin seeds, ground mustard, dried beans, potatoes.
And Wholegrain –e.g. wholemeal bread, brown rice, brown pasta, wheat germ.
CARBOHYDRATES
Carbohydrates give you 50% of your energy; they are compounds of Carbon, Hydrogen and Oxygen. These are broken down in the digestive system into simple sugars (glucose).
There are 3 types-
Simple sugars – sugar, milk, fruit, glucose, jam, cakes etc The body breaks down sugars and starches into simple sugars like glucose, some may be converted to fat.
Cellulose / Complex Carbohydrates – cereals, grains, vegetables etc
Cellulose cannot be used by the body as a nutrient but it provides bulk, dietary fibre or roughage, this helps food pass through systems cleaning us out and keeping us regular.
Starches / dietary fibre – potatoes, bread, rice and flour. Good filling foods.
Easy accessible energy like starches and sugars are turned into glucose and stored in the Liver and called up when they are needed. (As reserves)
Carbohydrates give you 50% of your energy; they are compounds of Carbon, Hydrogen and Oxygen. These are broken down in the digestive system into simple sugars (glucose).
CALCIUM
We think of Calcium as being high in the dairy world which it is, so if you’re a Vegan then you have to gain Calcium from other forms -
Good calcium sources are greens, broccoli, kale, turnip greens, tofu prepared with calcium, low-fat dairy products, fortified soymilk and fortified orange juice all contain high quantities of calcium.
Disclaimer – CookeryClub only offer advice, for a change of diet consult a professional.