There are tons of compelling health reasons to give up meat, from lowering your risk for a number of diseases to better managing your weight. But when you ditch animal flesh, you have to keep a close watch on your intakes of certain important nutrients. A recent study from the American Journal of Clinical Nutrition (AJCN) found cutting out animal sources of protein—meat, eggs, dairy, etc.—can up your risk for diet deficiencies.
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"While in many ways a plant-based diet is healthier than the typical American diet, vegetarians and vegans need to be vigilant when it comes to certain nutrients," says Allison Childress, MS, RDN, CSSD, a nutrition sciences instructor at Texas Tech University.
Here are 7 nutrients vegetarians need to keep an eye on:
The Nutrient: Vitamin B12
How much you need: 2.4 mg/day
A recent position paper from the Academy of Nutrition and Dietetics singled out B12 as one vitamin vegetarians may lack. From blood disorders to anxiety, too little B12 can mess with your body in a number of ways. Eggs and dairy products are good sources of B12, says Alexandra Caspero, RD, a nutrition expert and “veggie lover.” Some fortified foods—certain breakfast cereals, yeast, and soy products—also contain B12. If you’re not eating those every day, both Caspero and Childress recommend taking a B12 supplement.
The Nutrient: Calcium
How much you need: 1,000 mg/day until age 50, then 1,200 mg
Most plant sources don’t offer much calcium, which is essential for bone health. To make matters worse, salt and caffeine can limit the amount of this nutrient your body absorbs. While dairy products are great calcium sources, you can find tofu and orange juice fortified with calcium, Childress says. Turnips, kale, almonds, and collard greens are also healthy sources. “Try to space out your calcium consumption throughout the day,” Childress advises. “Your body can only absorb so much at once.”
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The Nutrient: Iron
How much you need: Men and those over 50 need 8 mg. Women under 50 need 18 mg
Your body requires iron to produce healthy red blood cells. But remove animals from your diet, and getting adequate amounts can be tricky, Childress says. Dark chocolate, white beans, lentils, and spinach all provide iron, she says. Caspero adds fortified breakfast cereals to that list. “Vitamin C can increase the absorption of iron,” Childress adds. So scarfing citrus fruits before or after you get your iron is a good idea.
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The Nutrient: Zinc
How much you need: 11 mg/day for men, 8 mg for women
Without zinc, your immune system, metabolism, and cellular health all suffer, shows a report from Oregon State University. But because some vegetable-based diet staples—for example, whole grains—contain compounds that reduce zinc’s absorption in the body, it can be tough to get all you need, the OSU report’s authors say. Oysters, chickpeas, baked beans, and most nuts are good zinc sources. So are milk and yogurt (for all you non-vegans).
The Nutrient: Leucine
How much you need: No recommended daily amount (RDA)
While there's no RDA for leucine, Childress says this amino acid may play a big role in healthy muscle synthesis among older adults. It may also help promote weight loss, she says. Fish are a great source for leucine. Childress says soy protein, seaweed, lima beans, and turnip greens also contain this amino acid.
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The Nutrient: Potassium
How much you need: 4,700 mg
Lots of vegetables contain potassium, which is important for muscle health and blood pressure. But while veggie-centric eaters tend to be better off than many meat eaters in the potassium department, it’s still a challenge to get the full 4,700 mg your body needs. For instance, while lots of adults associate bananas with potassium, one banana includes less than 10% of the potassium you need to meet your daily requirement, Caspero says. Butternut squash, sweet potatoes, and broccoli pack more potassium than a banana, she adds.
The Nutrient: Riboflavin (Vitamin B2)
How much you need: 1.3 mg for men, 1.1 mg for women
Too little of this B vitamin can lead to anemia, as well as a sore throat, chapped or cracked lips, and several skin and eye issues. It may even affect your risk for some cancers, according to another ACJN study. Most people get their riboflavin from milk and dairy products. If those aren’t a part of your diet, dark leafy greens, legumes, and nuts are sources of this vitamin.
Markham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C. Press Association.
