What nutrients do most vegetarians lack?
The nutritional deficiencies that are most common with vegan and vegetarian diets include:
- Vitamin B12. This particular vitamin is created by a bacteria and found primarily in animal products such as dairy, meat, insects, and eggs. …
- Vitamin D. Vitamin D is the sunshine vitamin! …
- Omega-3 Fatty Acids. …
- Zinc. …
What nutrients are of most concern for the vegetarian athlete?
Vegetarian and non-vegetarian athletes alike must consume sufficient iron to prevent deficiency, which will adversely affect performance. Other nutrients of concern for vegetarian athletes include zinc, vitamin B12 (cyanocobalamin), vitamin D (cholecalciferol) and calcium.
What do vegetarians lack from not eating meat?
Vegetarians need to make sure they get enough iron and vitamin B12, and vegans enough calcium, iron and vitamin B12. Women are thought to be at particular risk of iron deficiency, including those on a vegetarian or vegan diet.
What nutrients are of possible concern for the vegetarian or vegan athlete?
Second, vegetarian and vegan diets tend to restrict essential nutrients that are primarily found in animal sources: Protein, iron, calcium, vitamin D, vitamin B12, zinc and omega-3 fats. These nutrients are crucial to support muscle synthesis and recovery, bone density and oxygen transport.
What are the nutrients of concern for patients who are vegetarian vegan?
Nutritional concerns regard- ing vegetarian and vegan diets include the intake of protein, omega-3 fatty acids, vitamins B12 and D, calcium, iron, zinc, and iodine.
What should vegetarian athletes eat?
Good vegetarian sources of protein to keep your young athlete strong include:
- Nuts and nut butters.
- Beans and lentils.
- Whole grains.
- Tofu and soy milk.
- Protein analogs (i.e. veggie burgers).
- Protein bars.