4 Essential Nutrients For A Healthy Vegetarian Diet

Choosing a Vegetarian Diet can be life-changing. This guide provides you with the knowledge for getting the essential nutrients your body needs.

4 Essential Nutrients For A Healthy Vegetarian Diet

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Becoming a vegetarian is a huge lifestyle change, especially if you have spent a lifetime eating meat. People choose a vegetarian diet for all sorts of reasons, it could be a healthy choice or for ethical and environmental reasons. Whatever your reasons a change in eating habits require a little planning. It is also important to educate yourself on how to consume a well-balanced diet consisting of foods from all the major food groups as well as vitamins and minerals.


If vegetarians are fully aware of how to eat a healthy diet most of the body’s nutrients are met. It is important to focus on ensuring you have enough vitamin B12 and iron. Sometimes people choose to take a supplement in order to ensure all the correct nutrients are consumed. SISU vitamins top products are formulated using the finest ingredients that have passed rigorous quality control.

Although challenging, vegetarian diets are known to have many health benefits including a lower incidence of cancer and heart disease, a lower chance of getting type 2 diabetes as well as lower cholesterol and blood pressure levels. People following a vegetarian diet often have a healthier body weight.

Some nutrients are much easier to include in a meat-eating diet. A little planning needs to be done to ensure the following nutrients are included from a vegetarian diet alone.  

4 Essential Nutrients For A Healthy Vegetarian Diet


Iron is essential for the production of red blood cells. Red blood cells carry oxygen around the body. Low iron levels can cause a condition called anemia which causes a lack of energy, breathlessness, and fatigue. Meat contains an abundance of iron and it is in a form that is easily utilized by the body. Vegetarians need to ensure they are consuming enough foods that contain iron, good sources are broccoli, raisins, eggs, tofu, beans, and wheat. Cereals that are fortified with iron are also a good source. As the iron found in these food types are less readily accessible to the body, they should be eaten alongside foods that contain a lot of vitamin C which enables the body to utilize the iron. Such foods include oranges.

Vitamin B12

Vitamin B12 also prevents the body from becoming anemic. This can only be found in animal products, so if as a vegetarian you also exclude eggs, you need to take a supplement.


Protein is essential for the functioning of all parts of the body. It can be easily incorporated into a vegetarian diet by including foods such as eggs, beans, nuts, tofu and soya in every meal.


Calcium is essential for bone formation and to lower the chance of osteoporosis. It comes from foods like leafy green vegetables, nuts, and beans. Milk products and soya milk are also a good source. Many fruit juices, breads, and cereals are fortified with calcium. If you are concerned that you’re not eating enough you could consider taking a supplement.  

To conclude a vegetarian diet can easily fulfill all the necessary nutritional requirements of the body. You just need to plan your meals initially and be a little creative with your menu.


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