How to get proper nutrition as a vegetarian?

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  • RodaRose
    RodaRose Posts: 9,562 Member
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    ScreeField wrote: »
    The suggestions to eat more fruits and vegetables are right on. Especially whole fruits and vegetables. There is a scientist by the name of Dr. Rui Hai Liu doing work in this area. He's been showing that whole fruits and vegetables (like an apple for example) have a far better health and nutrition benefits than individual supplements.

    For example, he published in Nature back around 2000 showing that 100 grams (about 1/2 cup) of fresh apple had the same antioxidant equivalent as 1,500 mg of vitamin C--about 3x the amount of a single vitamin C supplement. The apple itself only has about 5.7 mg of vitamin C, but the benefit is from the right combination of the vitamin C in the apple and everything else in the apple. Supplements don't give you all the same components, nor the right blend of those components.

    Quote: It is estimated that more than 5000 individual phytochemicals have been identified in fruits, vegetables and whole grains, but a large percentage still remain unknown and need to be identified before we can fully understand the health benefits of phytochemicals in whole foods.

    Here's a link to an interview w/ the researcher:

    http://archive.sciencewatch.com/inter/aut/2012/12-jan/12janLiu/

    For Omega-3's, your body can actually convert ALA from nuts and seeds into EPA. And, DHA isn't necessary for most people if your Omega 3:Omega 6 ratio is balanced (which commonly occurs with a vegetarian diet). In fact, pregnant women are warned against taking fish oil supplements. And, although a few small studies showed improved biomarkers for certain ailments with fish oil supplementation, a survey of 98 studies (including a 15 year long study with 200,000 participants) showed detrimental effects from taking fish oil supplements.

    Protein is another interesting issue. Although it's currently the darling of the macros, there is increased scrutiny showing links to cancer from high animal-based protein diets. The paradigm will shift again. My best guess is the shift will shy away from individual micros in favor of unbroken structures.
    That is good stuff. Thank you.
  • withoutasaddle
    withoutasaddle Posts: 191 Member
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    It totally depends on what your 'not getting enough of'. I'm a vegetarian (no eggs or milk for the most part) but somehow I get enough nutrition on a weekly average (ignore this week- vacation :/ ) without trying too hard. It's different for everyone

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