Got Food? - the Scientia Review

of those nutrients that are generally obtained from animal meat or by-products. However, it is possible to
tailor what one eats to address this discrepancy. Protein, vitamin B12, zinc, and selenium, the nutrients
most lacking in a vegetarian or vegan diet, can be obtained from vegetarian and vegan sources. To do this
is, of course, no small feat; it is difficult to consume them in adequate amounts unless one makes an
explicit attempt to include rich sources in his or her diet.
Most people believe protein is the primary concern of vegans and vegetarians. Though it may be,
that concern is in fact misguided. Many people, especially athletes, consume far too much protein. In
reality, only 1 of every 10 calories consumed should be protein. Athletes actually do not need more
protein than non-athletes (Campbell & Venderly, 2006), and store-bought protein supplements are
unnecessary and potentially harmful. Unlikely as it may seem, the average person gets more protein than
he or she should be getting.
It is especially important for the vegan, who does not eat animal flesh or by-products, to consume
a healthy amount of protein. The recommended daily allowance is 0.8 g of protein for every kilogram of
body mass. Interestingly, the average vegan consumes 10 – 12 percent of their calories as protein, as
opposed to the 14 – 18 percent of non-vegetarians. While it is clear that vegan diets are considerably
lower in protein, it is also clear that vegans are, in fact, consuming as much protein as they should (Vegan
Nutrition, n.d.). In fact, excess protein can increase risk of osteoporosis and even result in kidney failure.
For those who feel they are not consuming an adequate amount of protein, the following is a list
of suggestions of foods they can add to their diet to remedy this (Protein in Vegetarian Diets, n.d.)
Breakfast Foods:
Oatmeal, soymilk, whole grain cereals
Snacks:
Peanut butter, nuts, soy yogurt
Main Course:
Brown rice, soybeans, lentils, beans, peas, tofu
(Tempeh and seitan are also very high in protein, but are less popular)
For those vegetarians who are comfortable consuming eggs and dairy products, foods like milk,
eggs, cheese, and butter are additional sources of protein that are easy to incorporate into the diet.
Proteins are required for healthy function because of what the body does with the amino acids of
which they are made. The human body uses the standard 22 amino acids either as a means to build
proteins and other bio-molecules or as a source of energy. Of these 22 amino acids, 9 are essential
because the body cannot synthesize them on its own, and the rest are nonessential. Four of these thirteen
are considered semi-essential amino acids because the body‘s production of these amino acids is not fully
established (Ornish, 1995).
The nine essential amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, serine,
threonine, tryptophan, and valine) are very easy to find in natural vegetarian sources. They can be found
in most vegetarian protein options, including nuts, seeds, beans, whole soy, whole grains, and vegetables
(Vegetarian Diet, n.d. ).
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