JAMIESON EXPERTISE

Viva la Vegetarianism!

Aug 18, 2011     Posted by: Michelle E. Latinsky BASc., RD

Reminiscing about summer’s past may bring memories of barbeques with family, camping with friends or attending outdoor festivals. What do all these events and gatherings have in common? Food. The sizzle of the summer grill may have sparked some thoughts about the foods you share with your family and friends. From animal protein to vegetables, the cost, availability, personal preference, or food safety may have had a large impact on the food you shared.

To Meat or Not to Meat
Meat is a complete protein, containing all of the essential amino-acids. Lean meats are also a good source of B vitamins, which are important for metabolizing fats, carbohydrates, and proteins.
 
Meat may or may not be the focus of your meal. You may have chosen to adopt a vegetarian lifestyle for a variety of reasons. There are multiple classifications of vegetarians, dependent on the food groups consumed. A vegetarian typically does not consume meat (beef, pork, lamb, poultry or fish), and may or may not consume dairy, eggs and other animal-derived products.

Vitamin B₁₂ is essential to the function of the nervous system, formation of blood, and the synthesis of DNA in tissues. 

Ready or not, here we function! Vitamin B₁₂, Iron and
Vitamin  D
Meat and Alternatives such as beef, pork, fish, eggs, and poultry are typically recognized as sources of protein, well-known for aiding in muscle regeneration. Less-be known, these animal-based foods are also a source of vitamin B₁₂. Vitamin B₁₂ is essential to the function of the nervous system, formation of blood, and the synthesis of DNA in tissues. It is found only in animal-based foods, so it is important for vegetarians to consume fortified foods or take a vitamin B₁₂ supplement. Low intake and/or absorption may lead to pale skin, fatigue, shortness of breath, or memory loss.
 
Although iron is only required in trace amounts, it is the most common deficiency in the world. Iron is found in animal-based foods (such as beef, pork, and clams) in the form of heme iron. Plant based sources of iron such as spinach, lentils and soybeans contain less absorbable non-heme iron. Although absorption of non-heme iron can be increased by cooking in cast-iron pans and by including sources of vitamin C in your diet, it can also be inhibited by some foods common to a vegetarian diet. Common inhibitors of iron absorption are: phytic acid (found in legumes and whole-grains), soy protein, and polyphenols (found in coffee and tea). Iron is a component of hemoglobin, which transports oxygen in our red blood cells, and we know how crucial oxygen is to life. If iron levels are low a sufficient amount of oxygen cannot be transported to our tissues, possibly leading to iron-deficiency anemia. Symptoms are fatigue, weakness, pale skin, and impaired cognitive function.

A well-planned vegetarian diet is safe for all age groups, even during pregnancy. If you are concerned about consuming adequate essential vitamins and minerals, try including a multivitamin to your daily routine. 

Vitamin D is a unique fat-soluble vitamin synthesized in our bodies with exposure to sunlight. However, the dark winter months in the Canadian latitudes do not allow enough exposure to produce an adequate amount of vitamin D, so it must be consumed in our diet. Vitamin D is mainly found in animal-based foods, such as fortified milk, salmon and mackerel. Vitamin D helps to maintain bone heath by regulating the absorption of calcium and phosphorous; allowing more to be absorbed when needs are high and less when needs are low. In 2007, the American Journal of Clinical Nutrition published a study looking at almost 1,200 healthy post-menopausal women, who were randomly assigned to receive calcium alone (1,400-1,500 mg daily), calcium plus vitamin D₃ (1,100 IU daily) or a placebo. Researchers found that those women who took calcium plus vitamin D₃ had a substantial reduction in cancer risk compared with those who did not take the supplements. This demonstrates how important vitamin D is to include in our diets. When we don’t consume enough vitamin D, there is increased risk of osteoporosis, cancer and numerous other health conditions.
 
If you have chosen to live by a vegetarian diet, you can still obtain all the healthy benefits of consuming meat and other animal-derived products. A well-planned vegetarian diet is safe for all age groups, even during pregnancy. If you are concerned about consuming adequate essential vitamins and minerals, try including a multivitamin to your daily routine. Jamieson Vita-Vim^TM Vegetarian is specially formulated with increased levels of vitamin B₁₂, iron, and vitamin D, to meet the specific needs of vegetarians. It is manufactured under the 360 Pure process to guarantee this product is 100% animal-free.