guido Choosing to eat less meat and fish, or none at all? Whether for your health, for the planet and animal welfare, or simply because you do not enjoy it: a good decision that is easy to sustain healthily. You just want to know which nutrients from meat and fish to source elsewhere. These are the four main ones.
1. Vitamin B12
Vitamin B12 is needed for the formation of red blood cells and the normal functioning of the nervous system, and is found almost exclusively in animal products. As a vegetarian you obtain it from eggs, cheese and dairy, supplemented by fortified products such as soy drinks with added B12. Eating hardly any animal products? Choose a B12 supplement or consistently fortified products. Note: some B12 tablets contain gelatine as a filler and are therefore not vegetarian.
2. Protein
Vegetarians need roughly 20% more protein than meat eaters, because plant protein is absorbed slightly less efficiently. That sounds like a lot, but in practice most people already eat considerably more protein than required. With legumes, nuts, eggs, dairy, tofu and tempeh on the menu, you are almost always covered.
3. Iron
Iron is essential for haemoglobin, which carries oxygen through your blood. It comes in two forms: haem iron (only in animal products, well absorbed) and non-haem iron (in plant products, less well absorbed). So eat iron-rich foods such as wholegrains, legumes and green leafy vegetables deliberately, and combine them with vitamin C rich foods like peppers or citrus for better absorption.
4. Vitamin B1
Vitamin B1 plays a role in energy metabolism and is found in pork, among other things. Vegetarian alternatives are plentiful: wholegrain products, legumes, nuts and potatoes. A varied menu gets you there comfortably.
FISH-FREE
And the fifth: omega-3, without the fish
Skip the fish and you lose the direct source of the omega-3 fatty acids DHA and EPA. Plant foods such as walnuts and flaxseed provide ALA, but your body converts only a small share of it. The solution sits at the original source: fish get their omega-3 from algae, and so can you. At 250 mg daily, EPA and DHA contribute to normal heart function, and DHA to the maintenance of normal brain function and normal vision. Eating fully plant-based? Then read a vegan diet without deficiencies.
Your omega-3, entirely without fish
One capsule of Testa Omega-3 daily delivers over 450 mg of DHA and EPA from algae oil. Vegetarian and vegan.
Good for you. Good for the ocean.
Authorised health claims (EFSA) at a daily intake of 250 mg: EPA and DHA contribute to normal heart function; DHA contributes to the maintenance of normal brain function and normal vision. A supplement is no substitute for a varied diet.