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A wide range of products are currently available to support the
nutrient requirements of vegetarians and vegans. Some examples are non-dairy
milks, fortified foods such as breakfast cereals, juices and spreads, as well
as supplements. Meat-free alternatives, including meat ‘analogues’, which
resemble meat in texture, can be substituted for meat in recipes. Vegetarian
ready meals are widely available and many manufacturers voluntarily label their
products as suitable for vegetarians or vegans. Otherwise, the list of
ingredients, which is a mandatory labelling element on food and drink packages
in Europe, provides all the information required to assess the suitability of a
specific product in the context of a vegetarian or vegan diet.
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Soy, in its various forms (plain beans, tofu, etc.), is a useful
addition to the vegetarian/vegan diet. It can meet protein needs as effectively
as animal protein, and some preparations can be considered sources of the
omega-3 fatty acid ALA (but not EPA and DHA). Soy
is also rich in iron, but its absorption can be limited. Vitamin C
can increase the absorption of iron from plant-based sources such as soy.
Some minor plant compounds in soy – referred to as phytochemicals – are
also thought to have a protective effect against cardiovascular disease, osteoporosis and
some cancers. Note
that other beans and legumes are also good sources of protein and minerals.
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As well as being good sources of high-quality protein, dairy
products and eggs are suitable vegetarian sources of vitamin B12.
Vitamin B12 is one of the most critical nutrients for vegans to
supplement or they would need to rely on yeast extract spreads to meet their
requirements.
