How to Supplement a Vegetarian Diet

The idea of necessary supplements for a vegetarian diet is a point of contention between nutritionists and armchair dieticians everywhere. Many people tend to think vegetarians and vegans suffer from a lack of one or more elements in their diet. Oftentimes, these critics are over-reacting, but in some cases, they do have a point. For vegetarians whose diet may be lacking in diversity, here are some tips to keep in mind for a holistically balanced diet.

Difficulty: Challenging

Instructions

1. Get protein. Meats are protein-rich, energy-giving foods, but so are eggs, legumes, nuts, and other foods like mushrooms and avocados. Protein can come from a variety of sources; choose those that fit your palate and your wallet.

2. Get B12. Nutritionists say B12 comes primarily from meat. The vitamin is also found in yeasts and some other foods where bacteria is cultured. Use nutritional yeast or a B12 extract to get your necessary dose of this vitamin.

3. Evaluate your iron level. Iron is another element that you can find in either meat or other foods; if you are low in iron, select foods from a list of iron-rich products or find a supplement.

4. Get plenty of fresh fruits and vegetables. Citrus fruits are rich in vitamin C, a necessary element for a healthy diet. Other fresh produce has antioxidants and other great elements to nourish your body. Make sure your vegetarian diet doesn't just consist of non-perishables or processed grains.

5. Consider a multi-vitamin. If you're worried about some left-out part of your nutritional needs, different cocktails of vitamins are available over the counter at your nearby health food store. These one-a-day pills can be the quickest and easiest way to introduce necessary items into your diet.

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Resources

• Vegetarian tips from Essortment.
• Vegetarian Health from Kidshealth.