The number of
vegetarians in the UK is increasing; a 1993 survey estimated that one in ten of
the population usually avoided meat, although only 4.5% were strict
vegetarians. A survey April 1996 showed that 7% of the adult population, about
3 million people, were vegetarian. Vegetarianism is becoming more popular every
day and with a well balanced diet is as healthy as a meat eaters diet. If you
were thinking of becoming a vegetarian it would be wise to phase your change of
diet over a week before stopping eating meat altogether. Try not to eat lots of
eggs, cheese and milk products as these contain a lot of fats. Pulse, beans,
lentils and rice are favoured because they are low in fat and high in
fibre.
Click on any mineral or vitamin for more
info. Then click on the mineral or vitamin you are looking at to return
here.
MINERALS
VITAMINS
Minerals
- Broccoli, nuts,
pulses, tomatoes, apricots, eggs.
- Iron is an
essential component of haemoglobin, the molecule in red blood cells that
transports oxygen to all parts of the body. A deficiency in the diet causes a
form of anaemia.
- Seeds & nuts,
dried fruit, seeds, grains, milk, cheese.
- Calcium is an
essential component of bones, teeth. Calcium ions in animal cells are involved
in regulating muscle contraction, hormone secretion, digestion and glycogen
metabolism in the liver.
- Because
vegetarians get most of their zinc from wholegrain cereals. Dietary fibre makes
it difficult to absorb so plenty of nuts, seeds and beans are essential in
helping the body absorb zinc.
- Important with growth and sexual
development, bone metabolism. release of vitamin A from the liver, healthy
maintenance of the immune system, taste, insulin storage.
- Works with sodium to maintain
body water, protein digestion in stomach, muscle tone and enzyme
activation.
- This is a major mineral found in
fluids surrounding cells. It is also important for nerve and muscle functions,
blood pressure control.
- Vegetables, milk,
fruit and fruit juice, wholegrain, nuts, pulses, coffee.
- Potassium is the main base ion of
the fluid in the body's cells. Along with sodium, it is important to the
electrical potential of the nervous system and, therefore, for the efficient
functioning of nerve and muscle.
- Leafy green
vegetables, pulses, nuts, milk, bread.
- It is a necessary trace element
in the human diet, and green plants cannot grow without it since it is an
essential constituent of the photosynthetic pigment chlorophyll.
- Eggs, pulses,
nuts, milk.
- It is a constituent of proteins,
and has been known since ancient times. Important with the balance of water in
the body, blood, bones and nerve and muscle functions.
- Cereals,
wholegrain flour.
- It is an essential trace element
in human nutrition , protecting cell membranes and fats from damage.
- Helps resistance to tooth decay
and strong bones.Helps resistance to tooth decay and strong bones.
- Cheese,
wholegrain, nuts, fresh fruit.
- It is an essential trace element
in human nutrition. Constituent of proteins, enables cells to use glucose
efficiently.
- Avocado,
wholegrain, nuts.
- Activation of enzymes, cell
structure.
- Important part of vitamin B12,
glucose control.
- As a mineral nutrient it is vital
to the proper functioning of the thyroid gland, where it occurs in trace
amounts as part of the hormone thyroxine. Absence of iodine from the diet leads
to goitre (Enlargement of the thyroid gland seen as a swelling
on the neck).
- Barley, oats,
pulses, buckwheat.
- It is a necessary trace element
in human nutrition. Enzyme functions.
- Enzyme function, blood formation,
bone growth and function, immune system, nerve function and breakdown of
energy.
Vitamins
(fat-soluble)
- Carrots, greens,
egg yolks, milk, cheese, butter.
- Important for bone growth, skin
repair maintenance of mucous membranes, colour and night vision and the immune
system.
- The body
manufactures its own vitamin D in summer from the action of sunlight on the
skin. It is the winter when we rely on butter, margarine and some cereals.
Vegans are recommended to use vitamin D supplements in the
winter.
- Regulation of calcium and
phosphorus for growth and maintenance of bones and teeth.
- Egg yolk, nuts,
peanuts, seeds, vegetable oil, polyunsaturated margarine, whole grains,
greens.
- Protection of cell membranes from
damage, needed for tissue handling of fatty substances and skin repair.
- Made by bacteria
in the large intestine, found in greens.
- Prevents haemorrhaging,
stimulates production of substances involved with normal blood clotting
process, processing energy in the liver.
Vitamins (water-soluble)
- Bread, yeast,
wheatgerm and wholegrain cereals, nuts, fortified white flour.
- Helps breakdown carbohydrates to
provide energy, maintains a healthy nervous system.
- Greens, brewers
yeast, eggs, cheese, milk.
- Processing of energy, production
and repair of body tissue and maintains healthy mucous membranes.
- Yeast, bread,
peanuts, wheatgerm, egg yolk, wholegrain cereals.
- Efficient blood circulation,
control of blood cholesterol, healthy skin and nervous system.
- Egg yolk,
wholegrain cereals, peanuts, wheatgerm.
- Cells need this for energy.
Breaks down carbohydrates, proteins and fats. Healthy skin and nervous
system.
- Nuts, egg yolk,
banana, spinach, green beans, potato, avocado.
- For processing proteins,
maintenance of the nervous system, production of haemoglobin, controlling body
water and for healthy skin.
- This is an
extremely important vitamin which is found mostly in animal and dairy produce.
Vegans should use things like yeast extract and drink soya milk which is B12
fortified.
- For red blood cell formation,
protein production, breaking down fats, nervous system maintenance. Formation
of DNA and RNA.
- Banana, nuts, raw
and lightly cooked greens, citrus fruits.
- Nervous system maintenance,
production of red blood cells. Formation of DNA and RNA.
- Processing fats and proteins.
Biotin is essential to the metabolism of fats. Its absence from the diet may
lead to dermatitis.
- Blackcurrant,
citrus fruit and juices, tomato, potato, berries, greens, sweet
peppers.
- A relatively simple organic acid
found in citrus fruits and vegetables. It is soluble in water and destroyed by
prolonged boiling, so soaking or overcooking of vegetables reduces their
vitamin C content. Lack of ascorbic acid results in scurvy.
- In the human body, ascorbic acid
is necessary for the correct synthesis of collagen. Lack of vitamin C causes
skin sores or ulcers, tooth and gum problems, and burst capillaries (scurvy
symptoms) owing to an abnormal type of collagen replacing the normal type in
these tissues.
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