Sunday, August 12, 2012

Vegetarian Dietary Needs


5 things vegetarians need to know about diet:

.     In today's health conscious society science has a lot to tell us about what we should and should not be taking into our bodies but there is no set formula that is universal. Your unique body and diet are different but with a little bit of vigilence answers can be found to questions like: why am I feeling spaced out and achy.
.     It doesn't take long for certain essential nutrients to deplete from our systems but it can take a while to build up a store of those necessary dietary components. Spend five days to two weeks documenting what your diet has consisted of, every detail. Record the weight of carrots you ingested, the beans and their type, pay close attention to documenting the nutrients list on that can of whatever you ate for lunch, the bowl of cereal. Every detail will matter.
.     Now go to the doctor and get a blood test to measure what nutrients you are and are not deficient in. This is the quickest easiest way to know where and how your diet needs tweaking. A lot of the foods we eat contain vitamins and minerals we are unaware of, paying attention to these can make you more aware of what your diet may be lacking. Typically vegetarian diets are lacking in Calcium, Iron, Zinc, Vitamin B12 and Omega 3 fatty acids.
.     Tip number 1: Iron. Did you know that Calcium, which your body needs a lot of, needs vitamin D in order to be properly processed. Having unprocessed calcium in your system interferes with your bodily processing and absorption of Iron. Preference dictated I start my day with a high heme iron source (animal protein) but this early iron load is a good idea. Be it through an egg, supplements perhaps, or through a glass of vitamin c orange juice with some iron fortified oatmeal, tofu, wheat or beans in the morning. An early load of iron helps kick start your blood and brain. After your Iron intake though, give it a few hours to digest and process before having that glass of milk.
.     Tip number 2: omega 3 fatty acids are crucial but often choked out by the omega 6 that floods our systems from various other sources. The key to balancing here is not to have more than three times as much omega 6 as omega 3. Unwittingly we often have up to thirteen times as much! For a healthy vegetarian diet look to fish, but for those like me who can't handle even that, try (you guessed it) a supplement. Also there are great sources of omega 3 such as microalgae oil, flaxseed oil and rapeseed oil. The more omega 6 you cut back on ( don't eliminate) the greater effect the omega 3 you take in and the healthier your diet will become.
.     Tip number 3: vitamin B12. Look for it on those labels. There are a lot of things in our diets that can or do contain this essential nutrient. It helps maintain and promote cell health and growth and has a huge impact on the brian. B12 helps ward off spacey feelings and in conjunction with other B vitamins (often referred to as complex) keeps our bodies flushed of toxins and any surplus chemicals or proteins building up in our systems and clogging the blood brain works. I for one, drink certain flavours of vitamin water but you can also find vitamin B12 in seafood, dairy, eggs, and meat. 
.     Tip number 3.5: Oh, wait, those B12 sources are all a no for vegans. Right. Supplements are often packed with B12 from plant and vegetable sources. Beware of these B12 sources. Most supplements from plant sources contain a form of B12 that the human body cannot process! Sunflower margarines are usually a good source for the right kind of B12 and most foods that are fortified with B12 have to have the right kind to get past the FDA because it is designed for consumption. Be warned though, there are those two kinds of B12 and they don't always specify which one they mixed into the ingredients. Trial by error has taught me vitamin water recover (grape flavour) has the right one. Try also comparing tropicana orange juice with other brands, it is surprising what you'll find!
.     Tip number 4: Zinc in high amounts can be poisonous. But I lived in a town that never got sick because of all the Zinc in the local ground water. Symptoms of Zinc deficiency can show as: growth retardation, diarrhea, hair loss, delayed sexual maturation and impotence, loss of appetite, eye and skin lesions, and white spots on the fingernails. I am sure there are others, Zinc supports health, growth, DNA, and wound healing. Some studies suggest ties also to muscular health as well as proper day to day brain function. Whole grains, fortified cereals, beans, nuts and some dairy. Be weary though, as zinc absorption can be inhibited by phytate, a component often found in whole grains, legumes, cereals and breads. The highest source of Zinc is oysters.
.     Tip number 5: essential protein. Vitamins B, C, D, and E are very important for cognition as well as complex carbs and the protein required to process them. Great vegetarian sources of protein are found everywhere. Such as in peanut butter, almonds and other nuts, tempeh and seitan. It is recommended that 10% of your diet be protein so indulge in tasty options that source necessary proteins as well as other essential nutrients you may need, such as Iron and Zinc. Do your research!

I really hope this is helpful to you Meghan. With love. :)

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