[Medical Q&A] Can a vegetarian diet provide sufficient nutrition? How can vegetarians supplement the necessary nutrients?

Planner: Chinese Medical Association

Reviewer: Chen Wei, Chief Physician, Peking Union Medical College Hospital, Chinese Academy of Medical Sciences

Vegetarianism can provide enough basic nutrition, but long-term vegetarians also need to pay special attention to the intake of some key nutrients. Although plant-based foods are rich in almost all the essential nutrients needed by the human body, such as vitamins, minerals and dietary fiber, there are still some nutrients that mainly come from animal foods, so vegetarians need to supplement these nutrients by properly matching foods.

Protein is one of the basic nutrients that vegetarians need to pay attention to. Fortunately, beans (such as soybeans and black beans), nuts, seeds, and whole grains (such as brown rice and oats) are all good sources of plant protein. As for vitamin B12, it is almost only found in animal foods and is essential for the health of the nervous system and red blood cells. Therefore, vegetarians should ensure adequate vitamin B12 intake through fortified foods (such as fortified plant milk) or supplements.

Iron is another nutrient that vegetarians need to pay attention to because iron in plant foods is poorly absorbed, but iron absorption can be improved by pairing it with foods rich in vitamin C (such as citrus fruits, tomatoes, etc.). In addition, green leafy vegetables, beans and nuts are also good sources of iron. Calcium is essential for bone health, and vegetarians can supplement it through calcium-fortified plant milks, tofu and some dark green vegetables (such as kale and spinach).

Omega-3 fatty acids are also important for heart and brain health. In addition to deep-sea fish oil, flax seeds, walnuts and chia seeds are also good sources of omega-3 in plants. Finally, vitamin D helps calcium absorption, and vegetarians can get it by sunbathing and drinking plant milk fortified with vitamin D.

In general, a vegetarian diet can basically meet the nutritional needs of the human body, but special attention should be paid to supplementing some nutrients that are rich in animal foods. Vegetarians can also stay healthy by properly matching foods, choosing fortified foods or supplementing nutrients in moderation.