Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.
Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron.
Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products.
Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs.
Vegans may not get enough iodine and may be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter.
One way to transition to a vegetarian diet is to gradually reduce the meat in your diet while increasing fruits and vegetables. Here are a couple of tips to help you get started:. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required.
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Vegetarian diet: How to get the best nutrition A well-planned vegetarian diet is a healthy way to meet your nutritional needs. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Certain variations of vegetarianism may also restrict eggs, dairy and other animal products.
Above is a sample menu of what one week on a lacto-ovo-vegetarian diet may look like. This plan can be adjusted for other styles of vegetarianism as well. Most vegetarians avoid meat, poultry and fish, though some also restrict eggs, dairy and other animal products.
A balanced vegetarian diet with nutritious foods like produce, grains, healthy fats and plant-based protein may offer several benefits, but it may increase your risk of nutritional deficiencies if poorly planned. Be sure to pay close attention to a few key nutrients and round out your diet with a variety of healthy whole foods. Read this article in Spanish. Is a vegetarian diet healthy?
We explain the pros and cons to becoming vegetarian, plus provide information about food substitutes and other things…. New research has found that a vegetarian diet can be cheaper than other diets, when ordering food online.
Researchers say if everyone ate a vegetarian diet, one-third of early deaths could be prevented. Everyone knows that vegetables are good for your health, but some truly stand out from the rest.
Here are 14 of the healthiest vegetables on the…. While vegan diets can offer health benefits, they may be low in certain nutrients. Here are 7 supplements that you may need on a vegan diet. Protein is an important nutrient for optimal health, but not all protein sources are equal. This article compares animal and plant proteins. Vegan and vegetarian diets are both popular, but they differ in important ways.
This article explains the differences between them. If you worry that vegetarian and vegan diets might lack sufficient protein, you're not alone.
This article lists 18 high protein plant foods you can…. A vegan diet can help you lose weight and drastically improve your health, if done right. Here is a detailed beginner's guide to going vegan. If you're considering adding or removing meat from your diet, you may wonder whether meat is healthy. This article explores the environmental and…. For optimal health, it's a good idea to choose the foods that contain the most nutrients.
Here are the 11 most nutrient-dense foods on earth. Calcium has many benefits, but most people aren't getting enough of this mineral. Here is a list of 15 foods that are rich in calcium, many of which…. Salt, also known as sodium chloride, is abundant in most people's diets.
This article explores whether salt is healthy or unhealthy. If you're pregnant, you may wonder whether you can eat mushrooms during pregnancy. This article explores whether pregnant people can enjoy these…. Health Conditions Discover Plan Connect. Warwick, R. Share on Pinterest Photography by Aya Brackett. A vegan diet is richer in certain nutrients. It can help you lose excess weight.
It appears to lower blood sugar levels and improve kidney function. A vegan diet may protect against certain cancers. A vegan diet can reduce pain from arthritis. The bottom line. Read this next. Top 10 Healthy Cuisines from Around the World. Medically reviewed by Amy Richter, RD. Freshly: A Dietitian's Honest Comparison.
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