Vegetarians Have Considerably Higher Iron and Zinc Requirements
For example, iron and zinc are most efficiently absorbed from meat, while absorption from plant foods is low. Therefore, vegetarians need almost twice as much iron and 50 percent more zinc than do people eating a mixed diet.
Speaking at a workshop for members of the Dietitians of Canada, Dr. Barr pointed out that the recommended intakes for some nutrients, are considerably higher than in the past, particularly for teenage girls and young women.
In recent years, some women have avoided red meat because of body weight or health concerns. A recent study conducted at the University of British Columbia, however, found health-conscious vegetarian and nonvegetarian women had virtually identical body weights. Their diets were also similar in terms of fat and calorie content, but the vegetarian women had lower intakes of vitamin B12, zinc, and bioavailable iron. "Weight-conscious women should be reassured that including meat as part of a healthy diet makes important nutrient contributions, and does not lead to weight gain", says Dr. Barr, director of the graduate program in Human Nutrition at the University of British Columbia.
The new recommendations also take into account that green leafy vegetables and darkly-coloured fruits provide only half as much vitamin A as previously thought. That means people need to significantly increase their intake of fruits and vegetables, or rely more on fish, eggs, vitamin A-fortified milk and organ meats as their primary source of this vitamin.
Despite some significantly increased recommended intakes, Barr still believes most Canadians can achieve health by eating a balanced diet, based on Canada's Food Guide to Healthy Eating and do not require vitamin and mineral supplements on a daily basis.
Iron. Essential for Good Health