What essential nutrients does a vegetarian need to be concerned with?

Question

My very healthy 17 year old has been a vegetarian for three years. Should we be concerned with anemia or perhaps a lack of protein? Should she have blood work to determine that she is indeed as healthy as she appears? She is very stressed in her senior year of high school with an abundance of homework, college applications etc., plus doesn't eat 3 "squares"...sometimes relying on cheese pizza or a veggie sub as her one big meal for the day. I know she's getting enough veggies, but what about protein?

Answer 1

Protien is not a concern. Human breast milk has 5% protien and thats the time of your life that you are growing the most. Most people don't realize how much protien fruit and veggies realy have.... How does a calf born at 90 pounds grow to 1000 to 1500 pounds in 3 years or less? The milk a cow feeds her calf is about 35% protien, how does the cow get enough protien to make such rich milk?.....all the cow eats is mostly grass/hay and grain. Plants contain plenty of protien.

MYTH: "Vegetarians get little protein."

FACT: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they'll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%. [more on this topic, inc. chart]

MYTH: "Milk is necessary for strong bones."

FACT: McDougall: "Where does a cow or an elephant get the calcium needed to grow its huge bones? From plants, of course. Only plants. … People in Asia and Africa who consume no milk products after they're weaned from their mother's breast grow perfectly healthy skeletons in the normal size for their race. A consistent conclusion published in the scientific literature is clear: Calcium deficiency of dietary origin is unknown in humans. Dairy products contain large amounts of animal proteins. This excess protein removes calcium from the body by way of the kidneys. Knowing the physiological effects on calcium metabolism of eating excess protein explains why societies with the highest intakes of meat and dairy products--the United States, England, Israel, Finland, and Sweden--also show the highest rates of osteoporosis, the disease of bone-thinning."

MYTH: "Vegans are at high risk for Vitamin B12 deficiency."

FACT: McDougall: "B12 deficiency is rare… Two kinds have been observed. The more common is due to malabsorption of this vitamin as a consequence of diseased conditions of the stomach or of the small intestine. It has nothing to do with the amount of B12 present in the diet, so it is treated with injections of B12. The other kind of B12 deficiency is found very rarely among people who take essentially no B12 in their diet. Less than a dozen cases of this type of B12 deficiency have been reported among the tens of millions of vegetarians in the world. One reason it's so uncommon is that B12 is made by the bacteria naturally present in the human mouth and intestines.… [In addition,] the average American has stored so much B12 in his body's tissues… that twenty to thirty years must pass before you run out of it." McDougall notes that anyone with concerns about B12 can simply take a supplement on occasion.

Your daughter has made a wonderfull choice, more and more people are becoming vegetarian/vegan every day.

I have been a vegetarian for 7 years, I am 19 right now and I do alot of physical activity, I feel great! And I am now learning to go vegan.

My first fews years I took blood tests just to make sure, I don't bother taking them anymore because my blood is as it should be and feel healthy, hardly ever get sick.

Here are a few great vegetarian websites take a look!

Answer 2

"My very healthy 17 year old has been a vegetarian for three years. Should we be concerned with anemia or perhaps a lack of protein?"

- Not unless you have a reason to.

"Should she have blood work to determine that she is indeed as healthy as she appears?"

-No.

"She is very stressed in her senior year of high school with an abundance of homework, college applications etc., plus doesn't eat 3 "squares"...sometimes relying on cheese pizza or a veggie sub as her one big meal for the day. I know she's getting enough veggies, but what about protein?"

- Wile this is not ideal, it's not going to do any long term harm. Think about what meat eating kids eat, McDonalds twice a day? She is much better off without it. Protein requirements are ridiculously easy for a vegetarian to obtain. Vegans even have no problem getting enough protein. Compared to what we really need, Vegans even get too much.

Check out some websites like, www.pcrm, or www.vegweb.com. You should be able to find more information about these issues there.

Answer 3

No need to fret, fear or be worried. I was a vegetarian in my high school days and although it gets stressful for her, she will be fine. She gets plenty of protien in her diet, because most everything in our foods have protein. If you're concerend about her iron intake have her take an iron pill. If you're worried she's not getting all of her nutrients/vitamins, go to walmart and pick up what's called a "Diabetic" pack (you could also find them in the liquor store at the register.), it has vitamins that should be taken daily including iron. Plus it'll be beneficial for her because it helps gives germs that cause colds a good kick in the rear so she's less likely to get a cold which pumps up her immune system and will give her a boost of energy. (it is more preferably to take them in the morning with breakfast.)

As for her not eating three times a day, that is not a healty habbit. She can become light headed and dizzy, and not because she is vegetarian but because she does not eat. Take it from someone that use to do that because I wanted to loose weight. Although she's not doing it for that reason, it's still very unhealthy. She could gain weight when she starts to eat and especially if she eats the wrong foods and it will be harder for her to loose it properly. Do not let her fall into that habbit, it is not good.

If you're not sure what your daughter needs, take her to your doctor and advise him/her that she is a vegetarian and that you want to make sure she's getting enough vitamins. Tell him/her of your daughters current diet and or exercise and your concerns. Your physican will know what to do. Hope this helps.

Answer 4

Her overall choice of vegetarianism is great, but she should keep the junk foods (refined white flour, hydrogenated oils, sugar, etc.) in check.

The meat protein myth has long been debunked. Although meat is a "complete protein" it's easy to get all the protein you need from vegetarian foods (and without the health detriments and ethical problems that accompany meat).

Her best bets for protein include yellow pea protein, hemp protein, brazil nut protein, and brown rice protein. She could easily get all of these from a powder that she could mix into a smoothie (see myvega.com for my favorite one. "The Ultimate Meal" is another, though it's not as tasty. But avoid unhealthy protein powders from GNC or regular grocery stores such as Albertsons).

Check out any bookstore and buy her short and basic nutrition book that looks good for suggestions of more specific foods.

Answer 5

For my protein requisites, I love to hold a field of Kashi manufacturer cereal to be had, or cereal bars- they're prime in protein and fiber. You too can get vigor bars or protein bars within the vitamin/diabetes component to so much pharmacies in Walmart and Target (within the U.S.). Protein too can come from peanuts, soy nuts, any style of nuts, a wide variety of beans, eggs, whey protein and soy protein that's further to such meals as boca burgers. If you're going to incorporate dairy in vegetarian vitamin, then cheese frequently has a well supply of protein too and calcium. Then I take prenatal nutrients everyday. No, I'm now not pregnant, and sure, it's risk-free to take them even though you are now not pregnant. They are stuffed with fundamental nutrients- principally folic acid and iron.

Answer 6

I've been a vegetarian for 13 years and protien is definitely not a problem, it's in everything. The only thing I have had problems with is iron. If she ever gets vertigo chances are that it's from a lack of iron, but if you just take an iron supplement a couple of times a week or make sure you eat foods fortified with iron (lots of breakfast cereals are) it shouldn't be a problem.

Answer 7

Hi I am vegetarian too since last 20 years.So far I don't lack any nutrient but You are right being a student she needs very healthy diet.The things that u should concerned is Protein and iron.Add more dairy products in her diet for protein and nuts and beans for iron.Hope this will help.

Answer 8

I would think that protein whould be the biggest concern. For our bodies to utilize protein, all the essential amino acids must be present at the same time such as those found in animal protein. Vegetables do not individually contain all the amino acids. Consequently you must eat the correct combination of vegetables in the same meal to produce the protein needed.
Probably the healthiest type of vegetarian is one that includes eggs and dairy products in their diet.

Answer 9

You do need to encourage her to eat plenty of protein. Maybe scheduling her a complete physical with your doctor would be a good idea, make sure he knows that she is a vegetarian and is willing to discuss diet advise/concerns he might have. He would be the best souse of information as far as what tests she may or may not need...Make sure you don't stress yourself out with all her senior year activities and enjoy this special time with her!

Answer 10

Lack of protein?? Protein is in everything and unless you live in an undeveloped country, it's almost impossible not to get enough. The average American eats TOO MUCH protein.