Eating Less Meat? Here's How to Get Essential Nutrients
Eating meat is not as beneficial for you as previously thought. It's no surprise that we've significantly reduced our consumption: since 2010, we've eaten 21% less red and processed meat (RIVM). While too much meat is not good for you, it does contain essential nutrients that you miss out on when eating vegetarian. In this blog, we delve deeper into what these essential nutrients are and explain how you can replace them with vegetarian alternatives.
These Nutrients Are Missing When You Stop Eating Meat
Meat contains several essential nutrients:
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Vitamin B12: This vitamin is primarily found in animal products and is necessary for the formation of red blood cells. Additionally, vitamin B12 supports energy levels and is important for the proper functioning of the nervous system. Nowadays, many meat substitutes and plant-based milk products are fortified with vitamin B12; however, these do not contain the biologically active form, and thus the body's absorption is less effective.
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Vitamin D: In addition to producing vitamin D ourselves with the help of sunlight, we also obtain it from animal foods. Since we don't always receive enough sunlight in the Netherlands, a vitamin D deficiency is a concern, making extra vitamin D very welcome. If you no longer get it from meat, it's important to find an alternative.
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Iron: Meat, especially red meat, contains a lot of iron. We distinguish between two types of iron: heme iron and non-heme iron. Heme iron is the variant found in red meat and is the most absorbable form. Non-heme iron is primarily found in plant sources and is less well absorbed by the body.
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Proteins: We differentiate between animal and plant proteins. Animal proteins contain different amino acids than plant proteins, making it important to look for a combination of protein sources that do contain all amino acids when choosing to eat less or no meat.
Supplement Deficiencies with Food and Supplements
Deficiencies need to be supplemented to ensure you still receive all the necessary nutrients despite changes in your diet. Below, we share some examples of foods and supplements that provide the right support.
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Vitamin B12: Vitamin B12 is found in large quantities in animal products, especially meat. Fortunately, there are also some other sources of vitamin B12, such as dried seaweed and algae. It's good to know that these are not always the active form and are less well absorbed by the body. To ensure you get enough vitamin B12, a supplement can be a solution. A good vitamin B12 supplement contains the biologically active forms of B12, namely methylcobalamin and adenosylcobalamin.
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Vitamin D: Besides making vitamin D ourselves with the help of sunlight, there are also certain foods you can eat to increase the amount of vitamin D in your body. It is almost not found in plant products, making it even more important for vegans to take an additional vitamin D supplement, such as a plant-based variant made from lichen. In animal products, you find vitamin D in eggs and dairy products, for example.
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Iron: Iron from animal sources (heme iron) is better absorbed by the body than iron from plant sources (non-heme iron). However, you can improve the absorption of non-heme iron by adding extra vitamin C to your diet. You find non-heme iron in bread and whole grain products, legumes, nuts, and green vegetables such as spinach and Swiss chard.
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Proteins: Fortunately, there are plenty of plant-based protein sources. Some plant-based protein sources include bread, grains, legumes such as chickpeas and lentils, tofu and tempeh, and nuts. Proteins contribute to the repair and growth of muscle mass. Additionally, proteins help maintain strong bones. An easy way to get extra proteins is through, for example, a protein shake or bar.
Need Extra Inspiration?
The Week Without Meat (4-10 March 2024) is the perfect opportunity to try a diet without meat. Could you use some extra inspiration? This website provides all the information, as well as great inspiration like a recipe book. Additionally, we are always here to advise you on vitamins, minerals, and supplements that best suit your health goals.
Still Unsure About Eating Less Meat? Here Are the Health Benefits.
Eating less or no meat is indeed good for you. But what exactly are the benefits? Here are just a few, but we especially invite you to try it yourself for a period and see what you think. A perfect opportunity is from 4 to 10 March, during the Week Without Meat.
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Fewer Inflammations: Meat, especially red meat, increases the risk of long-term chronic inflammations that can lead to, among others, diabetes and autoimmune diseases. Plant-based food, on the other hand, has anti-inflammatory properties due to fibres and antioxidants.
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Improves Gut Health: The gut is largely composed of bacteria and requires a healthy balance between good and harmful bacteria. While plant-based food positively influences the growth of good bacteria, meat can increase the growth of harmful bacteria.
Written by: Caya Kerkhof
