Discover the Incredible Health Benefits of a Low-Sodium Vegetarian Diet Today!

In recent years, there has been a growing awareness of the importance of nutrition for overall health. Though previously associated with undernutrition, poor diet is now often correlated with excess calories, saturated fats, trans fats, added sugars, and sodium.

A predominantly plant-based diet rich in whole foods allows for plenty of fiber in the diet. Overall, nutrition from plant-based diets is typically of higher quality than omnivorous diets, as assessed by the Alternative Healthy Eating Index (AHEI). A whole food plant-based (WFPB) diet is one made up of predominantly unprocessed fruits, vegetables, whole grains legumes, nuts and seeds, and excludes animal foods, with certain selective supplementation of vitamins B12. Sometimes D.

Understanding the Vegetarian Diet

A vegetarian diet, by definition, includes plant-based foods while excluding meat, poultry, and seafood. However, the specific foods included in a vegetarian diet can vary. A vegan diet excludes all animal products, including dairy and eggs. A lacto-ovo-vegetarian diet includes dairy and eggs in addition to plant-based foods. A pesco-vegetarian diet includes seafood, dairy, and eggs in addition to plant-based foods.

Nutritional Completeness on a Vegetarian Diet

All macronutrients (protein, carbohydrate, and fat) are present in whole plant foods in varying proportions. The following sections discuss achieving appropriate intakes of specific nutrients from food and certain necessary supplements in the context of a whole food, predominantly plant-based dietary pattern. Deficiencies can be dangerous but are also preventable through nutrition.

Protein

For instance, to calculate requirements for a person weighing 150 pounds (68.2kg), multiply 0.8 (g protein) by 68.2 (kg). This equates to ~55 g protein daily. Each gram contains 4 calories: 55 grams of protein multiplied by 4 (calories per gram) = 220 calories, which is 11% of calories in a 2,000 calorie/day dietary pattern for most individuals. Some populations, including the elderly, some athletes, and those healing from diseases, may need higher amounts. In the body, proteins are broken down by enzymes into their amino acid building blocks and built into proteins as needed.37 The nine essential amino acids (leucine, isoleucine, methionine, phenylalanine, histidine, tryptophan, valine, threonine, and lysine) are synthesized only by plants.

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Fats

Those consuming a plant-based diet are more likely to achieve a healthy fat intake than most omnivorous diets. Fat requirements are very low, and plant foods are able to supply all essential fat requirements. The AIs for linoleic acid (LA, an omega-6 fatty acid) is only 12 grams per day for adult women under 70 years and 17 grams for men under 51 or 14 grams for those 51-70 years. Fatty acids serve many vital roles, including the facilitation of normal metabolism, absorbing fat-soluble vitamins, producing hormones and other essential compounds, and controlling inflammation. Both omega-3 (n-3) and omega-6 (n-6) fatty acids are needed. Most individuals consume much more n-6 polyunsaturated fat than n-3, largely from vegetable oils (found in most processed foods) and also meat, poultry, fish, and eggs. Dietary intakes of ALA, the precursor to n-3 fatty acids eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) include cold-water fish and seafood. Humans convert both essential fatty acids to longer-chain fatty acids using the same desaturation enzymes. The n-3 fatty acid (ALA) is converted to DHA and EPA, and the n-6 (LA) is converted to arachidonic acid (AA). Plant-based eaters generally have lower blood levels of EPA and DHA, and these nutrients may be virtually absent in vegans. Those with higher needs or reduced conversion ability may receive some benefits from supplementation. Though deficiency in dietary fat is rare if sufficient calories are consumed, some conditions may put patients at risk, including eating disorders, large bowel obstruction, or metabolic disorders.

Key Vitamins and Minerals

Calcium: Calcium is found in many plant foods. Though cow’s milk is often touted as the best source, our bodies may absorb calcium from plant foods at a higher rate. Plant sources of calcium are adequate to meet needs. For example, calcium-set tofu has the same calcium availability as cow’s milk. Plant-based sources of calcium include bok choy, broccoli, Brussels sprouts, kale, collard greens, tofu, winter squash, and almonds. Foods high in calcium include tofu prepared with calcium sulfate, soybeans, enriched cornmeal, and fortified plant milks, as well as dairy products.
Potassium: Potassium is easily found in many plant foods and is needed for blood pressure regulation and bone health; thus, lower intake is associated with cardiovascular, renal, and bone health risks. The AI for adults 19-70 is 2,600 mg/day for women and 3,400 mg/day for men. Lower intake of fruits and vegetables in the Western diet has led to decreased potassium intake. The regulative effect of potassium on acid-base balance is one hypothesis for its effects on bone health and the prevention of osteoporosis. Further, dietary potassium may reduce kidney stones and slow the progression of kidney disease from renal vascular, tubular, and glomerular damage. It may also help to suppress renal inflammation. Potassium’s hypertensive effects include the decrease in intravascular volume.
Fiber: Dietary fiber is found exclusively in plant foods. The AI for fiber is 14 g per 1,000 calories per day, which translates to 25 g per day for women <50 yrs and 21 g for those >50 yrs. For men, it is 38 g <50 yrs and 30 g for >50 yrs. On average, American adults consume half the recommended amount of fiber. Foods high in fiber include black beans, split peas, lentils, avocado, raspberries, dried figs, flaxseeds, oatmeal, and whole wheat pasta.
Vitamin D: Vitamin D, or calcitriol, is an exception to the list of nutrients provided completely by plant food sources in that it is a fat-soluble steroid hormone produced endogenously from sun exposure. Sunlight is a better source of vitamin D than dietary sources as ultraviolet (UV) B radiation transforms the precursor of vitamin D in the skin into vitamin D3. Usually, adequate vitamin D levels can be synthesized internally if large areas of the body, including the face, arms, legs, back, or chest, are exposed to direct sunlight between the hours of 10am-3pm; without sunscreen for five to 30 minutes at least two days a week. The importance of vitamin D is indicated by the predominance of vitamin D receptors throughout the body. The two primary forms, D2 (ergocalciferol) and D3 (cholecalciferol), only differ in their side chain structures. The small intestine absorbs both forms. As a vitamin, it regulates body calcium levels, phosphorus, and bone mineralization, and controls cellular proliferation and differentiation. It is assumed that most people do not make enough D from sun exposure due to indoor living. Deficiency can result in brittle bones, rickets, osteomalacia, and/or osteoporosis. Symptoms of low vitamin D include fatigue, bone, joint, or muscle pain, and anxiety.
Vitamin B12: Vitamin B12 or cobalamin is a group of complex molecules with a single cobalt atom at their center. B12 is one of the eight B vitamins making up the water-soluble vitamins, which are absorbed easily into the bloodstream. Vitamin B12 is made by microorganisms found in the soil and water, as well as produced by microorganisms in the intestines of animals. Vitamin B12 is stored in the liver and muscle tissue, so it is naturally found in animal foods and not plant foods. The amount made in the intestines is not adequately absorbed, so it is recommended that people consume B12 in food or supplementation. Though essential, humans need very small amounts of vitamin B12 to achieve adequate intake (2 to 3 milligrams a day). Vegetarians and the elderly have a high risk of vitamin B12 deficiency due to low consumption, as well as lower absorption. Other factors unrelated to age or diet may influence B12 absorption, including intestinal damage and acidity levels (lack of hydrochloric acid in the stomach and increased acidity in the small intestine). Medications such as proton pump inhibitors and H2 blockers prescribed for GI disorders like GERD can inhibit absorption.
Magnesium: Magnesium is needed for many chemical reactions in the body as well as for neuromuscular connections.
Vitamin A: Vitamin A is vital for cell reproduction and differentiation, immune function, and good vision. It comes from two sources: plant sources provide carotenoids, and animal sources provide retinol. The RDA is 700 μg /day for adult women and 900 μg/day for adult men. Because it can be toxic in high supplemental doses, there is a UL of 3,000 μg/day for adults. Foods high in retinol (the vitamin A1 found in food and supplements) include cooked sweet potato or spinach, raw carrots, cantaloupe, or butternut squash. Beef liver is very high in vitamin A.
Vitamin C: Vitamin C or L-ascorbic acid is required to turn fat into energy and make collagen. It is needed to create certain neurotransmitters and is involved in protein metabolism. The RDA for vitamin C is 75 mg for adult women and 90 mg for adult men. Foods high in vitamin C include bok choy, parsley, daikon radish, broccoli, cantaloupe, Brussels sprouts, pineapple, cabbage, cauliflower, mustard greens, papaya, green peas, kale, tomatoes, strawberries, turnip greens, orange, guava, kiwi, mango, and red pepper.
Vitamin E: Vitamin E refers to a collection of fat-soluble compounds with distinctive antioxidant properties. They protect cells from the damaging effects of unstable free radicals that can damage cells and can contribute to cardiovascular disease and certain cancers. The RDA for vitamin E is 15 mg/day for adults. Foods high in vitamin E include sunflower seeds, almonds and hazelnuts, sunflower and safflower oils, and trout.
Iodine: Iodine is an essential component of the two thyroid hormones, thyroxine and triiodothyronine, which regulate many biochemical functions, including protein synthesis and enzyme activity. It is a trace element found in soil and the sea and, thus, obtained from plants and sea vegetables. The RDA for iodine is 150 μg/day for adults and more for pregnant and lactating women, with a UL of 1,100 μg/day. Levels above 2 mg/day can impair hormone function and stimulate acne. Iodine is also in meat and dairy, as animals eat food grown in soil. Though essential, its only known function is as a component of thyroid hormones. population had excessive iodine intake, sometimes leading to hyperthyroidism or autoimmune thyroiditis. High iodine intake is more common now than deficiency and can occur from excessive dairy intake. Iodine is used as a sterilizer for milking machinery and teats and as a supplement in dairy cow feed. Iodine is also used as dough conditioners in baked goods. Deficiency is found in areas where the soil is deficient, e.g., from glacial runoff or flooded plains. is not iodized, particularly coming from processed foods. Sea vegetables are considered a good source.
Iron: Iron is needed to build hemoglobin for red blood cells to carry oxygen from lungs to body tissue. It is vital to muscle function and ATP energy production and as a cofactor for several enzyme systems. The RDA for iron is 18 mg/day for adult women under the age of 51 and 8 mg/day for older women, as well as all adult men, though RDAs for vegetarians are 1.8 times higher than for meat-eaters, as heme iron from meat is more bioavailable than nonheme iron from plant-based foods, and meat, poultry, and seafood increase the absorption of nonheme iron. Iron deficiency is one of the most common nutritional deficiencies, particularly in women and children. Low levels can lead to anemia, though not necessarily due to poor diet. Blood loss from ulcers, colitis, diverticulosis, heavy menstrual bleeding (menorrhagia), and microscopic bleeding is associated with anemia. Though vegetarians generally consume as much iron as non-vegetarians, their iron stores are typically lower, which may be advantageous unless suffering from malnutrition. Excess circulating ferritin, the protein that contains iron, has been associated with a higher risk of developing metabolic syndrome, heart disease, cancer, and premature aging. Heme iron found in meat is more readily absorbable than non-heme iron, found in plant foods, which is more tightly regulated by the body. Because iron is a pro-oxidant, excess iron can increase free radical production that can damage tissues. Polyphenols in coffee and tea can reduce iron absorption, while vitamin C can increase absorption. Iron is plentiful in legumes, grains and beans, and fruits and vegetables. Cow’s milk has very little iron and may inhibit absorption. Iron deficiency is not typically found among vegetarian populations; however, vegetarian women have been shown to have a higher prevalence of anemia (Hb <120 g/L), and absorption of iron in the context of mixed diets is typically more influenced by iron status than by the type of iron (heme vs.
Zinc: Zinc is a mineral and is found in the soil and sea. Like most minerals (calcium being the exception), the body only needs small amounts, which easily accumulate. It competes for transporters with other minerals, so absorption is affected by the balance of other minerals (iron, manganese, nickel, calcium, and phosphate). The RDA for zinc is 8 mg for adult women and 11 mg for adult men. Zinc is involved in many functions, including brain cell communication, hemoglobin activity, male reproductive cell function, night vision, immunity, and wound healing. Its absorption is partly dependent on the supply of vitamin B6, and, like any nutrient, e…

The Importance of Limiting Sodium Intake

The ubiquitous intake of processed foods has led to an excess in sodium intake. The CDRR is <2,300 mg/day. consume more than 3,400 mg each day. Though the body needs very small amounts of sodium to function, evidence points to an association with excess salt consumed and elevated blood pressure levels, a major risk factor for cardiovascular disease. The food groups that are highest in salt are generally those that are commercially prepared. Almost 50% of dietary salt intake comes from mixed dishes defined by the USDA Dietary Guidelines as: “burgers, sandwiches, and tacos; rice, pasta, and grain dishes; pizza; meat, poultry, and seafood dishes; and soups.” Limiting consumption of commercially processed foods is an important strategy to reduce excess sodium intake. intake is 11%.

Health Risks Associated with High Sodium Intake

High-salt diets have been linked to certain types of cancers, including of the stomach. For example, research has shown that high-salt diets can damage the mucosal lining of your stomach and increase inflammation and the growth of H. Pylori bacteria - all of which may raise gastric cancer risk.

Large amounts of sodium can be hidden in canned, processed and convenience foods. Sodium controls fluid balance in our bodies and maintains blood volume and blood pressure. Remove the salt shaker from the table.

Low Sodium Vegetarian Diet: A Healthier Choice

A whole food plant-based diet is naturally lower in sodium. Research shows those who eat a plant-based diet have lower blood pressure than those following the Standard American Diet, which includes meat, dairy, eggs, and processed foods. Because they are found primarily in animal foods, plant-based diets are naturally low in saturated fats, which are associated with risk of cardiovascular disease and diabetes.

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A cross-sectional study using the nationally representative, Continuing Survey of Food Intakes by Individuals (CSFII) 1994-1996, found that vegetarian adults, 19 years and over, who did not eat meat, poultry, or seafood (lacto-ovo-vegetarians) on day-1 of the survey had lower energy, lower total fat, and lower saturated fat intakes than adults who reported eating meat, poultry, or seafood. In addition, both vegetarian males and females had lower mean body mass index (BMI) than their respective counterparts.

A cross-sectional study using nationally representative National Health and Nutrition Examination Survey 2013-2016 data and compared nutrient and food pattern food group intakes of adults eating a vegetarian-style diet with adults eating a nonvegetarian diet. Adults 20+ years (N = 10,064) were grouped using the Dietary Guidelines for Americans 2015-2020 definition of vegetarian-style diet, which is modelled as lacto-ovo-vegetarian diet. Trained dietary interviewers collected self-reported dietary intake data using a 24-h recall and an automated multi-pass method. On average, the vegetarians ate an estimated 419 fewer kilocalories, 7 g less saturated fat, and 1274 mg less sodium.

Cardiovascular Health

It's clear that following a plant-based diet is associated with a lower risk of heart disease. "For heart health protection, your diet needs to focus on the quality of plant foods, and it's possible to benefit by reducing your consumption of animal foods without completely eliminating them from your diet," says Dr. Ambika Satija of the Department of Nutrition at the Harvard T.H.

Plant foods like vegetables, fruit and legumes are low in saturated fat and contain heart-healthy fats and fiber. Every plant gives our bodies different vitamins, minerals, and antioxidants, which offer protection against disease. So, the more varied your plant-based diet is, the better!

Saturated fats have been shown to increase LDL-C, a known causal factor in atherosclerosis, through the development of lipoproteins that promote foam cell formation, part of the fatty streak phase of atherosclerosis.

Managing Sodium Intake on a Vegetarian Diet

It is important to remember that plant-based diets can still contain unhealthy levels of sodium. The secret to low-sodium, plant-based eating lies in how your foods are processed and/or prepared.

Here are some tips for choosing the best meat-free products:

Choose fresh and whole foods where possible: Make whole foods like vegetables, fruit, whole grains and legumes the main part of your meals and snacks instead of relying on processed and packaged meat-free products.
Read the label: Not all meat-free products are equal and there's a huge range in the amount of sodium, additives and preservatives between brands. Read the Nutrition Information Panel (NIP) and choose the product with lowest sodium. Less is better, especially if you're managing high blood pressure. The ingredients list can also help you to find a product that is less processed. Search for products with the least number of ingredients.
Choose plain meat-free products instead of flavored versions: Choose unflavored tofu, tempeh and other meat-free products and add your own herbs and spices for flavor during cooking.
Try using dried or canned legumes: Legumes, like lentils, chickpeas, and kidney beans, are a cheap and easy way to include protein, fiber, iron, and zinc in your diet. Choose legumes that are dry or no-salt added canned varieties.

Other Tips for Reducing Sodium Intake

Eliminate salty foods from your diet and reduce the amount of salt used in cooking.
Choose low sodium foods. Many salt-free or reduced salt products are available.
Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper.
Read ingredient labels to identify foods high in sodium. Items with 400 mg or more of sodium are high in sodium. High sodium food additives include salt, brine, or other items that say sodium, such as monosodium glutamate.
Eat more home-cooked meals. Foods cooked from scratch are naturally lower in sodium than most instant and boxed mixes.
Don't use softened water for cooking and drinking since it contains added salt.

Potential Pitfalls of Vegetarian Diets

Not all plant-based foods are equally healthy. Unhealthy vegetarian diets poor in specific nutrients (vitamin B12, iron, zinc, and calcium) and/or rich in highly processed and refined foods increase morbidity and mortality.

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