You will need a handful of helpful facts to answer such question. But, it is not a single answer but a series of answers to finally realize the truth about much iron a vegetarian should take.


If you are a vegetarian and you are planning to work on your diet because you are concern about how much iron you should get, you have to learn some important facts.

Basically, you have to learn the kinds of foods that let you get enough iron and how iron functions in the body. Cells need iron to transport oxygen throughout the body. Red meat and plant foods are particularly rich in iron. In a vegetarian diet, the main sources of iron are the soybeans and the cereals and some scientific studies prove as such.

Another important thing to know would be: there is a difference between the amount of iron that the body can store and the amount it can take. This is why, it is recommended to have the right measurement of iron that a person should take and not just a vegetarian.

But, there is a need to highlight the fact that vegetarians have the tendency to store lower level of iron because grains and vegetables contain nonheme iron which the body doesn’t absorb.
So, if a vegetarian eats a lot of grains and vegetables it doesn’t mean he gets enough supply of iron because the body can’t process nonheme. This also means that the body needs more nonheme iron to keep the normal iron stores of the body.

More so, some vegetarian staples like grains contain phytate actually limits iron absorption and legumes are no different. The phytate that soy contains has a kind of protein that interferes in iron absorption process. And coffee, tea, coca, some spices, and fiber actually inhibit iron absorption.

To have a concrete answer to the question: how much iron should a vegetarian take one must know that there should be proper intake of good iron stores like vitamins and minerals. Among the favorites foods that are rich in iron are broccoli, cauliflower, potatoes, cabbage, kiwi fruit, tomatoes, cantaloupe, and citrus contain Vitamin C and this vitamin is in fact a very good enhancer of iron absorption. Vegetarian must have these kinds of food in their diet and they will surely level up the amount of iron stored in their body.

To diversify your vegetarian diet, you must also take note other minerals and vitamins that help in iron absorption. Copper, vitamin A, vitamin D, B-complex vitamins, and manganese are other classic examples of iron-essential nutrients that the body needs. But the most effective thing to do to monitor how much iron you take is to determine your RDA also known as recommended dietary allowance. Your age affects your iron RDA and so is your gender.

Set your mindset straight when it comes to your vegetarian diet. This will yield healthy results that will help you learn more about your health.

Below is a chart that will help you determine foods that should be included in your diet.

FOOD (serving) IRON (mg)

Breads, Cereals and Grains
Cream of wheat, cooked (1 cup) 10.3
Bran flakes (3/4 cup) 8.1
Quinoa, cooked (1 cup) 4.0
Oatmeal, cooked (1 cup) 1.6
Whole wheat bread (1 slice) 0.9

Legumes
Soybeans, cooked (1 cup) 8.8
Tofu (1/2 cup) 6.7
Lentils, cooked (1 cup) 6.6
Kidney beans, cooked (1 cup) 5.2
Garbanzo beans, cooked (1 cup) 4.7
Lima beans, cooked (1 cup) 4.5
Black-eyed peas, cooked (1 cup) 3.6
Pinto beans, cooked (1 cup) 3.6
Lentil soup (1 cup) 2.7
Tempeh (1/2 cup) 2.2

Nuts and Seeds

Sesame Tahini (2 Tbs.) 2.7
Sunflower seeds (1/4 cup) 2.4
Cashews (1/4 cup) 2.0

Fruits

Prune juice (8 oz.) 3.0
Apricots, dried (1/2 cup) 1.7
Figs, dried (1/2 cup) 1.5
Raisin (1/2 cup) 1.5

Vegetables

Spinach, cooked (1 cup) 6.4
Swiss chard, cooked (1 cup) 4.0
Mushrooms, cooked (1 cup) 2.7
Potato, baked with skin (medium) 1.9
Bok choy, cooked (1 cup) 1.8

Other
Blackstrap molasses (2 Tbs.) 7.2

photo credit: mc559

If you want to have strong and healthy bones, eat calcium-rich food. Classic examples are the dark green leafy vegetables. But, tofu that has calcium sulfate, soy milk fortified with calcium, orange juice, and foods that vegans usually eat are also calcium-rich foods. Though calcium supplements have been readily available, it is still an alternative that shouldn’t be relied upon that much.

The need for calcium is without question important for every human being. There is a need for large amount of calcium to make bones healthy, strong, and firm. Nerve and muscle functions and blood clotting require calcium. Hence, there is an extreme need to monitor one’s calcium intake and status. Otherwise, the body will become weak and bodily tasks would be in critical conditions.

What are other Perfect Sources of Calcium?

There is a need to highlight the importance of tofu in having sufficient intake of calcium. Forget about cow’s milk as the main source of calcium because this is not the entire truth. Vegans will agree to the fact that mustard greens, soy milk from soybeans, bok choy, soynuts, collards, broccoli, kale, okra, and Chinese cabbage are way richer in calcium contents. You will be surprised to learn as well that your healthy and regular intake of firm tofu will suffice if you want to have healthy bones and strongly-shaped teeth.

The Calcium Level that We Need

Every day, the prescribed intake of calcium needed by an adult is 1000 mg. This is true to those aged 19 through 30. Older people need higher serving of calcium which is 1200 mg of calcium. There will be a lower fracture problems among older adults aged 50 years and above if they can keep the recommended intake of calcium.

To vegans who take the recommended serving of calcium, rest assured that there will be normal absorption of calcium in their body.

Going back to the tofu as an ideal source of calcium, the calcium level that a person gets from tofu can be measured by determining the coagulating agent that has been used in precipitating the soy protein in tofu making process. When buying tofu, check out the label and pick the tofu that is prepared with calcium sulfate over the tofu that contains nigari. The brand of the tofu is another deciding factor that must be cleared though.
Protein and Calcium

The possibility of having calcium losses is when you rely on a diet that is rich in protein, animal protein to be specific. And when one urinates, there is an increased loss of calcium, too. But, there are studies that suggest that to promote the absorption of calcium, a person needs to have higher protein intake. This reduces the risk of fracture and the increase of bone density. As for the vegans, there should still be a close monitoring of the amount of protein they take as this means adequate calcium stores in the body as well.

However, less sodium intake, regular exercise, and other physical activities contribute in making the bones healthy. So, it is not always about the amount of calcium one takes.

photo credit: Márcio Cabral de Moura

Zinc is an important body mineral that contributes in most bodily functions. A body system that lacks zincs would mean poor night vision, decrease, in sense of taste, and wound-healing. Fight zinc deficiency and you will have a youthful skin glow and you will definitely strengthen your body’s immune system, not to mention strong resistance against infection.

Without zinc, the body can’t function normally. Cell division and growth are hindered. The vitality of zinc in the body is important in body functions such as DNA synthesis, insulin activity, metabolism process of the testes and ovaries, liver functions, and more. It also aids in the processes of metabolizing carbohydrates, lipids, energy, and proteins.
Due to unspecified sites of zinc storage, the body needs a diet that requires a sufficient amount of zinc.

However, it can be pointed out that the muscle has 60% zinc the bone has 30% and the skin 5%. But, there is a high concentration in the semen, including the prostate gland and this accentuates the fact that women need zinc but not as much as men need. If a man is sexually active, he tends to lose zinc more.

Zinc Deficiency

There are physical manifestations of lack of zinc in the body. The poor immune system is one and the impairment of taste is another. Zinc deficiency also causes hair loss, fatique, lower growth rate of mental development, and delayed wound healing. The body should have enough zinc supplements to fight skin conditions like eczema, acne, anorexia nervosa, prostate problems and more.

Though the market is flooded with zinc supplements, don’t just take any of them without your doctor’s approval or prescription.

Foods that are Rich in Zinc

Instead of taking supplements, better get zinc from the healthy sources. Basically, vegetarian diets have less zinc. This mustn’t be taken for granted so vegans are advised to change their diet by adding and eating many foods that are known to be rich in zinc.

Yeast and other dairy products, nuts, seeds, wholegrain cereals, beans and lentils are all good examples of zinc-rich foods. But the pumpkin seeds stand out due to its high concentration of zinc.

The body can absorb 1/5 of the zinc taken in the body. In fact, only 20% gets into the body as most zinc-rich foods contain phytic acid. Phytic acid with its highly insoluble quality can’t be absorbed by the body.

However, there is a solution to this problem. Eating wholemeal bread is a solution as half of the phytic acid has already been destroyed during the baking process. If the body has high level of cadmium, zinc absorption becomes difficult because cadmium competes with the absorption process. But, if your body is rich in zinc, then you can compete with cadmium and succeed.

And for the record, zinc losses occur when a person urinates, perspires, and for women, when they menstruate. But such bodily responses and processes can be considered normal because if there is more zinc that the body needs, it can intoxicate a person and this isn’t a good thing after all.

photo credit: WordRidden

Protein is very popularly associated with meat and dairy products. That is why many immediately think that vegans do not get sufficient protein. And they could never be so wrong on this theory. On the other hand, the need for protein varies depending on your age, gender, size, growth, health, body type and physical activity.

It would also be affected when women are pregnant and lactating. For instance, men aging 40 years old and of about 160 pounds in weight would generally require 56 grams of protein. A 40 year old women weight 140 pounds would only need 46 grams of protein daily though.

Myths and Facts on Protein

No one is exempted from the need to take in sufficient amounts of protein. After all, protein is a big part of the building blocks of your body. Your skin, blood, cartilage, bones and muscles need protein. Even the production of hormones and enzymes need protein too.

To get the essential amino acids that your body needs you need protein. Otherwise your body would just be starved from the essential nutrients. The good news is it’s not true that vegetarians cannot get sufficient protein and amino acids.

There are many sources of amino acids in plants. And it’s not true that proteins from meat and dairy products are more superior to them. That is why consuming legumes, nuts & seeds, grains, vegetables and fruits several times a day would help make vegetarians get a balanced and a complete diet.

Fruits and vegetables will also help a lot in getting sufficient amounts of protein. Avocado and potato are also great sources of protein. What’s even great about getting protein from plants is it does not contain toxic residues and fats.

Take note though that too much protein is not good either. It can increase the risk of heart diseases and cancer. It can also lead to osteoporosis, bad digestion and kidney stress. You also run into the risk of diabetes and obesity.

How to Incorporate Protein into Your Diet

To ensure that you include sufficient protein into your diet, your meals should be well planned from morning till night. For instance, you can have a half of grapefruit, a tablespoon of peanut butter or almond, a cup of enriched and unsweetened hemp milk or soy milk and 2 slices of 100% whole wheat bread for breakfast. For lunch, you can have a small whole wheat tortilla, a tablespoon hummus, two cups of green salad and a serving of barley and bean veggie soup.

At snack time a handful of unsalted cashew nuts and three dried soaked or cooked calmyrna figs would be sufficient. Then you can enjoy dinner time with two slices of artisan sour dough bread. Partner it with a teaspoon of garlic butter made from veggie spread and garlic powder. You can add a serving of pasta, veggies and tofu with a tablespoon of soy parmesan cheese. And then have half a cup of raw veggies and about one fourth cup of soy sour cream spinach dip as well.

This sample menu only proves that vegetarian can have sufficient supply of protein and a complete diet too. And best of all, it shows that you can also enjoy your meals even if you are a vegan or vegetarian.

photo credit: norwichnuts

A balanced diet is essential for everyone. In the same way, vegan or not, vitamin B12 is crucial to your good health. That is why you should make sure that you get sufficient vitamin B12 daily. To make yourself committed on taking sufficient vitamin B12 though, it would be better to understand how important vitamin B12 is to your body.

Vitamin B12 and How the Body Absorb and Use It

Vitamin B12 is essential for turning carbohydrates, proteins and fats into usable energy. It’s also responsible for keeping red blood cells healthy. And when vitamin B12 is functioning at its optimal level, it helps you boost your immune system.

Among these uses the most important is the ability of vitamin B12 to form red blood cells and to keep them healthy. In turn, white blood cells need vitamin B12 too to maintain a healthy immune system.

Vitamin B12 is also essential in forming protective fatty layers in the nerves. What’s even more important is it also forms a protective layer around the brain. With sufficient vitamin B12 you provide your brain this protective layer. Again this is essential because without this protective layer the brain will not be able to function properly.

Your body basically just needs small amounts of vitamin B12 at a time. But the problem is it needs a regular dosage of vitamin B12. What even adds to the problem is the body cannot absorb the vitamin B12 on its own. It needs the assistance of the intrinsic factor from stomach to be able to absorb the vitamin B12 better. Still, only half of the vitamin B12 is generally absorbed. The body can recycle vitamin B12 though so this somehow minimizes the problem.

With deficiency of vitamin B12 you can develop anemia since you would not be able to form red blood cells properly. So you really must ensure that you take sufficient amounts of vitamin B12 daily. But then anemia could also be caused by deficiency of the intrinsic factor since it would in turn cause less absorption of vitamin B12 too.

Issues Vegetarians Face with Vitamin B12

Liver, fish, eggs and meat are great sources of vitamin B12. But then as a vegan, you don’t eat these types of food. Instead you can eat Tempeh, miso and sea vegetables to supply your body with vitamin B12. It’s quite hard to measure the amount of vitamin B12 in these foods though. So to ensure that you get sufficient dosage of vitamin B12 daily, you can eat foods and products fortified with vitamin B12. Cereals like the Nature’s Path Optimum Power are an ideal food for vegans who want to ensure of getting sufficient vitamin B12. With just a half cup of this brand of cereals you immediately get 2.4 micrograms of vitamin B12. Your favorite brands may also contain the vitamin B12 so you should start checking various brands the next time you go to the grocery.

Of course, you can easily take vitamin B12 supplements like the Red Star T-6635+. It is actually a nutritional yeast product which you can take to boost the vitamin B12 levels in your body. A 2 rounded teaspoons of the Red Star T-6635+ gives you the adult daily requirement of 2.4 micrograms vitamin B12 quite easily.

So in the end, maintaining your health is made easy today. Even vegans who have limitations in terms of their kind of food intake can take what they need more conveniently. So, today being healthy is very much possible too.

photo credit: monojussi

People basically go vegetarian to be healthy. And so it is quite imperative that you eat a balanced diet. This means you that you don’t only have to consume all types of vitamins and minerals that you body needs. But you should also consume the correct amounts of each.

Vitamin D, Your Bones and Cancer

One of the most important vitamins your body needs, for instance, is Vitamin D. Together with calcium you need it in order to maintain healthy bones. Because of this it is considered to be one of the essential elements in maintaining a healthy body as well. Any deficiency can either lead to rickets in children or osteoporosis in adults.

On the other hand, a sufficient dose of vitamin D would help you reduce the risk of certain cancers. It will also help you prevent bone diseases and even autism as well. That is why medical groups recommend a minimum of 200IU of vitamin D daily. You should even take higher dosages of vitamin during fall and winter. Instead of 200IU, you would need 1000IU during these seasons.

Study shows that women who take in sufficient amounts of vitamin D and calcium reduce the risk of breast cancer before they reach the menopausal stage. That is because it has been found that there is a correlation between the levels if vitamin D in the blood and the risk of cancer.

Why Is This a Problem with Vegetarians?

The truth of the matter is everyone is a candidate for vitamin D deficiency. While omnivorous people have more tendencies to be deficient, even vegetarians can be so. That is why even each vegetarian should take conscious efforts to include it in your diet. Most of the food that is in most vegans’ diet is fortified foods though. You have milk fortified with vitamin D. Margarine and orange juice is also fortified with vitamin D to complete your diet.

But then again taking vitamin D is different from taking enough of vitamin D. If you are not taking in enough naturally, you would have to take vitamin D supplements to ensure healthy bones and healthy body.

How You Can Take Vitamin D Supplements

Vegetarians who need vitamin D supplements basically take it the easy way. These vitamin D supplements are in vegetable bases capsules for an easy one, two and three means of getting healthy. Of course, multivitamins in tablet and capsule forms may also contain great amounts of vitamin D.

There are certain classifications of vitamin D though. And many vegans shy away from vitamin D3 for the reason that it is derived from sheep’s wool. Therefore it is not entirely vegan. They would instead prefer taking vitamin D2 since it sourced from vegetarian foods like yeast and mushroom. The two are considered equivalent though. So, there’s no study that says one is more important than the other as of yet.

So again taking vitamin D naturally through your diet is essential. But if you are deficient of vitamin D, you would be better off with vitamin D capsule supplements.