Diet & Fitness 

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Should vegetarians take supplements?

Not necessarily. Vegetarians can get all the important daily nutrients through a balanced diet from a wide range of food sources. If you are one of the 4 million vegetarians in the UK, the key nutrients to focus on are iron, zinc, calcium and vitamins B2 and B12. The best sources for iron and zinc are eggs, whole-grain cereals, pulses, green leafy vegetables and fortified breakfast cereals. You can increase iron and zinc absorption by including a source of vitamin C with your meals, such as a glass of orange juice, fresh vegetables or fruit. For calcium, vitamins B2 and B12, try to eat two servings of low-fat dairy products a day.

If you don’t eat dairy, try soya milk, fortified orange juice, dark leafy vegetables, sesame seeds, tahini, tofu, or almonds. Since the best sources for vitamins B2 and B12 are animal products, vegans—who avoid animal products altogether—may lack these vitamins.

If you are still concerned about your diet, then it may be wise to take a general vitamin and mineral supplement. There are many available on the market especially designed for vegetarians and vegans. If you are pregnant, consult your doctor or dietitian for a well-planned vegetarian or vegan diet that meets the needs of mother and child during pregnancy and breastfeeding.

Contact The Vegetarian Society in Altrinchan, Cheshire www.veg.org for more information.

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