First of all, congratulations on your healthful lifestyle choice! Studies show that consuming 400 grams/day of fruits and vegetables decreases your risk of cancer and “it is the position of the American Dietetic Association (ADA) and Dieticians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.”[i] These are benefits simply not available from just taking vitamins and supplements. Many of the antioxidant and fibrous components of fruits and vegetables work in tandem to promote healthier bodily functions. However, could you be getting too much of a good thing or not enough?    

   The key words in the ADA and Dieticians of Canada position statement are “adequately planned” vegetarian diets. The major caveat of going “vego” (whether it be vegan, vegetarian, lacto-ovo-vegetarian or a combination) is to make sure you are ingesting all of the essential amino acids on a daily basis. Many of the vegetarian-faring fail to consume enough complete protein, which can be harmful to your body. Different amino acids play key roles in vital processes, including repair of muscles, bone, skin, organs and blood, proper growth, and the building of hormones, antibodies, and enzymes to regulate chemical reactions. Without protein, cuts and abrasions will not heal quickly, muscles will not grow and the blood cannot clot correctly.[ii]    

• 4 servings (slices) whole-grain bread;
• 5 servings (2.5 cups) grain from oatmeal, brown rice, cracked wheat;
• 1 serving (0.25 cup) nuts or seeds;
• 2.5 servings (1.25 cups) beans or 2 cups soy milk plus 1/3 cup navy beans; and
• 4 servings (2 cups) vegetables, two of which are leafy greens.  

• Rice and beans
• Legumes with grains
• Milk, eggs, plant proteins
• Pasta with pesto and pine nuts
• Peanut butter and jelly
• Quinoa (a grain-like, nutty version of cous-cous; a complete protein by itself and vegan-friendly!)

Spotlight on Quinoa: “In contemporary times this crop has come to be highly appreciated for its nutritional value, as its  protein content is very high (12%–18%). Unlike wheat or rice (low in the amino acid lysine), quinoa contains a balanced set of essential amino acids, making it an unusually complete food. It is a good source of dietary fiber and phossphorus, and is high in magnesium and iron. Quinoa is gluten free and considered easy to digest.”[vii] 

   Overall, we need between 50 - 60 grams of protein food per day plus combinations of protein foods, which provide complete amino acids. It is not necessary to consume large volumes of high or protein rich foods as long as we eat the correct balance of protein foods and fats with complex carbohydrates.[viii]   

   On a final note, cobalamin (vitamin B12) and choline represent two more nutrients vegans and vegetarians might be lacking. Cobalamin is ONLY found in animal products and is an essential nutrient to maintain your health. “A low level of vitamin B12 has also been associated with asthma, depression, AIDS, multiple sclerosis, tinnitus, diabetic neuropathy and low sperm counts. Clearly, it is very important to maintain adequate body stores of this crucial vitamin.”[ix] Choline is present in milk and eggs, so for those not consuming these foods, there may be a deficiency. Choline is used to form cell membranes, protect the liver from accumulating fat, and is the precursor molecule for the neurotransmitter acetylcholine.[x] Cobalamin and choline may both be taken in the form of a supplement, although choline can also be found in nuts and tofu.

   To recap: make sure, for whichever diet you choose, you are consuming complete proteins and adequate cobalamin and choline.