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#10. List and discuss the key nutrients for concern for vegetarians.

Answer:

1. Protein

a. Protein is an important substance for building our muscles. One of the sources of

 protein is meat and meat products like chicken, beef pork, egg and the like. There

are also plant based products like legumes and beans that might help increase

one’s consumption of protein. Proteins are like long strings of amino acids

that are linked together and folded into complex shapes.

There are about 9 amino acids that we can not produce and must get from

the diet.

In this regard, animal proteins are excellent… they contain all the amino

acids that we need, while most plant proteins have a suboptimal amino acid

profile !"#.

$ot surprisingly, consumption of animal protein is associated with

increased muscle mass and people who eat an omnivorous diet have more

muscle than people eating a vegetarian die

2. Vitamin b12a. %itamin &'(! is responsible for red blood cell growth and nervous system

maintenance, but when the only unfortified, natural sources of this vitamin are meat,

dairy and eggs, vegetarians)and especially vegans)often lose out. *o too long

without ade+uate &'(! and you may find yourself at risk for macrocytic anemia, a

type of abnormality in red blood cell development, as well as shortness of breath,

heart palpitations, numbness and tingling in the hands and feet, memory loss,

diiness, mood changes, loss of vision and irreversible nerve damage. To ensure

you get enough &'(!, select eggs and dairy products daily. -or those who dont eat

eggs or dairy, look for vitamin &'(! in fortified vegan cheese, yogurt, and non'dairy

drinks/ fortified cereals/ fortified veggie burgers and faux meats/ and nutritional yeast.

!. 0alcium

a. 1ost of us know that the mineral calcium is important for bone and overall health, but

many people dont consume enough. 2dults (3 to 45 years old need (,555 milligrams

mg# per day, while those 4( and older need (,!55 mg daily. 0alcium can be a

concern for vegans and vegetarians who do not eat any milk or dairy products.

6imilar to the advice that you must replace what you take out meat# with something

nutritionally similar plant'based proteins#, the same holds true for calcium. If you do

eat dairy, aim for about three low'fat servings per day. If you consume less than that

or none at all#, keep your body7s blood'clotting and bone'building abilities up to par

by including non'dairy calcium foods like chickpeas, broccoli, dried figs, enriched

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whole'wheat bread, calcium'set tofu, and calcium'fortified soy cheese, orange 8uice,

or cereal in your daily diet.". %itamin

a. :ur bodies produce the bone'forming vitamin when we expose our skin to the sun,

but cloud cover, long winters, indoor 8obs, and the widespread use of sunscreen

mean were not hitting our daily targets. There arent many food sources for vitamin

)especially if youre vegetarian or vegan. %itamin is added to commercially

bought milk and many yogurt products, and it occurs naturally in salmon and egg

yolks. 2s vitamin continues making headlines, were starting to see it added to

additional food products, including non'dairy milks, fortified cereals, and other

packaged foods. The current recommended intake for vitamin is ;55 International

<nits I<# for adults up to age =5 years, and for adults =( or older the

recommendation is 355 I<.. Iron

a. Iron serves as an essential part of hemoglobin, which carries oxygen in your blood

from your lungs to every body cell. Iron comes in two forms> heme, which is better

absorbed, and non'heme, which is not absorbed as readily. "5? of the iron found in

meat, poultry and fish is heme, while the other ;5? is non'heme. 2ll plant'based

sources of iron are non'heme, which is why the @2 for iron is higher for vegetarians

than it is for meat eaters. 2ccording to the Institutes of 1edicine, vegetarian men and

post'menopausal women need (" mg daily and pre'menopause vegetarian women

should aim for AA mg each day.

$. Binc

a. Binc is crucial for metabolism, immunity and healing. 1eat, seafood and animal

products are high in inc, and according to the $ational Institutes of Cealth, some

vegetarians need 45? more than the recommended "5 mg for adults over (3. DhyE

&ecause inc found in plant foods has a lower absorption level.%. :mega A' -atty 2cids

a. There is a substantial amount of research showing that omega'A fatty acids havenumerous health benefits. These healthful fats help with inflammatory diseases,

decreasing the risk for coronary heart disease, lowering blood pressure, lessening

the 8oint pain of arthritis, and protecting against dementia and depression. Cowever,

it can be a challenge for the vegetarian to get an ade+uate amount of omega'A fatty

acids when he or she is no longer eating fatty fish. Incorporating a sufficient amount

of plant'based foods high in the omega'A fatty acid called alpha'linolenic acid 2F2#

can optimie your omega'A intake. Dhile ground flaxseed and flaxseed oil are

probably the best choices for vegetarians, other foods to include in your diet are

walnuts, soybeans, soybean oil, olive oil, andhemp oil.

#11. &'()ain how vegetarians can meet the re*uirements of nutrients of concern forvegetarians.

Answer:

1. Vegetarians are not ab)e to consume the re*uired amount of nutrients

because of their observance of their (ractice or +ust their (reference. ,ut

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they are ab)e to sti)) meet the re*uired nutrients by combining sets of food

that wi)) (rovide them the necessary nutrients.