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 There are about 3 million vegetarians in the UK and research shows that in many ways a vegetarian diet is healthier than that of a typical meat-eater.
However vegetarians do need to take particular care to balance their diets to avoid nutritional deficiencies. |
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BENEFITS OF A VEGETARIAN DIET |
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If it’s organised well, a vegetarian diet is associated with lower risk of obesity and gall bladder disease, reduced risk of heart disease and certain cancers.
All Pure spreads are suitable for vegetarians as they’re all made using no animal derivatives. However, if you’re looking to improve your intake of vegetarian sources of vitamin D and vitamin B12; Pure Sunflower or Pure Soya spread would be ideal for you. Pure Sunflower would be an ideal choice if you’re also looking to increase your intake of a vegetarian source of Omega 3.
Click here for Pure Soya
Click here for Pure Sunflower |
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 PROTEIN
Vegetarians can get protein from nuts, seeds, pulses, grains, soya products (e.g. tofu), dairy products and eggs.
Unlike meat, plant proteins do not contain all the essential amino acids we need. However, when plant proteins are mixed together, they give a better mix of amino acids overall as well as providing a varied and interesting diet.
Click here for delicious vegetarian recipes
VITAMINS
Most vitamins can be obtained easily from a vegetarian diet, but vitamin B12 (needed for a healthy nervous system and red blood cells) and vitamin D (important for healthy bones) do not occur naturally in plant foods. Vegetarians who don’t consume many dairy products or eggs can get vitamin B12 from yeast extract (e.g. Marmite), a multivitamin or vitamin B12 fortified foods like Pure’s Dairy Free Sunflower and Soya Spreads, soya milk, and breakfast cereals.
You can obtain vitamin D from eggs and full fat dairy products as well as breakfast cereals, Soya milks and all Pure dairy free spreads.
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Did you know?
Vitamin D is not found in plant foods but humans can make their own when skin is exposed to sunlight. So getting out in the open air for 20 minutes each day can be just as important for us as the foods we eat.
Minerals
Vegetarian iron sources include wholemeal bread, molasses, eggs, dried fruits (especially apricots and figs), lentils, nuts and pulses. Anemia-protective iron is not as easily absorbed from plants as animal sources, but a good intake of vitamin C (found in citrus fruits and green vegetables) will enhance absorption.
Zinc (important for the immune system) can be another potential problem as red meat is the primary source of this mineral. However, for vegetarians, it can be found in hard cheese, sesame and pumpkin seeds, lentils and whole grain cereals.
Omega-3
Vegetarians need to find alternative sources of important omega-3s (which non-vegetarians can get from oily fish). Omega-3s are vital for a healthy heart, have anti-inflammatory effects and are also important for brain function.
Non-fish sources include linseeds, walnuts and rapeseed oil, plus omega-3 fortified eggs. Eating a variety of these foods every day is very important. Omega-3 is also in Pure Sunflower spread.
Click here for Pure Sunflower spread |
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