The Vegetarian Diet

These flashcards cover essential concepts regarding the vegetarian diet, including its components, nutrient importance, types, and health implications.

What are the main components of a vegetarian diet?

A vegetarian diet primarily consists of vegetables, seeds, grains, legumes, fruits, and nuts.

Vitamin B12

A water-soluble vitamin crucial for red blood cell formation and DNA synthesis.

Iron

A chemical element essential for forming hemoglobin in red blood cells and is lost when red blood cells break down.

Zinc

An essential mineral associated with DNA synthesis, cell division, and immune function.

Flexitarian Diet

A diet that consists mainly of plant foods with small amounts of meat, poultry, and seafood.

What is a major concern for vegetarians regarding Vitamin B12?

Vegetarians can develop a Vitamin B12 deficiency as it is primarily found in animal-based products.

Non-heme Iron

Iron obtained from plant sources, which is less effectively absorbed than heme iron from meat.

Symptoms of Iron Deficiency

Fatigue, pale skin, lightheadedness, and decreased focus due to low blood oxygen levels.

Plant Sources of Zinc

Includes nuts, seeds, whole grains, and legumes, but may contain phytates that inhibit zinc absorption.

What are the risks of Vitamin B12 deficiency in pregnancy?

Can lead to low birth weight and increased risk of pregnancy complications.

Sources of Iron for Vegetarians

Eggs, tofu, legumes, dried fruits, whole grains, and dark leafy greens.

Zinc Deficiency Symptoms

Can cause decreased growth velocity, increased susceptibility to infection, and skin rashes.

Iron Deficiency Anemia

The most common cause of anemia worldwide, often associated with symptoms like weakness and fatigue.

Types of Vegetarian Diets

Include lacto vegetarians, lacto-ovo vegetarians, vegans, pescatarians, and flexitarians.

Main functions of Zinc

Helps the body fight infections, supports cell development, wound healing, and reproductive health.

What is the role of Vitamin C in iron absorption?

Vitamin C-rich foods improve the absorption of non-heme iron from plant sources.

Recommended sources of Vitamin B12 in a vegetarian diet

Nutritional yeast, dairy products, yogurt, and fortified foods.

How does a vegetarian diet impact children?

Deficiencies like iron deficiency anemia can affect growth and neurological development.

What can excessive zinc loss lead to?

Can cause burns, hemodialysis, hemolysis, and negatively affect tissue integrity.

Nutrition advice for vegetarians

Ensure adequate intake of nutrients like Vitamin B12, iron, and zinc to avoid deficiencies.