Zinc
What it’s for:
Zinc is needed to make new cells and enzymes and to help wounds heal.
The body also needs zinc to process the protein, carbohydrates and fats
we eat.
Amount needed:
During pregnancy you need 7mg of zinc per day. This increases to 13mg
per day if you are breastfeeding exclusively, and 9.5mg a day once your
baby is also having other food. Some studies have found that
lacto-ovo-vegetarians have lower intakes of zinc than meat-eaters, but
other studies have found similar levels. The EPIC study found that
lacto-ovo-vegetarians had lower zinc intakes than meat-eaters and
fish-eaters. Vegans had lower intakes still, but the average intake for
all groups met the recommended level of 7mg per day. Meat is rich in
zinc, but those who eat plenty of wholegrain foods also have a good
intake. Vegetarians actually tend to absorb less zinc because of higher
fibre and phytate intakes, but blood tests have found that
lacto-ovo-vegetarians generally have adequate levels in their blood.
Where it’s found:
Zinc is found in milk, milk products and wholegrain cereal products.
Although wheatgerm and bran are rich in zinc, little is absorbed due to
high phytic acid levels.
|
Zinc (mg) per 100g
|
Zinc per portion
|
Milk |
0.4 |
1.2mg per half-pint/300ml |
Cheddar |
2.3 |
0.7mg per 30g portion |
Wholemeal bread |
1.6 |
1.3mg per two slices |
Pine nuts |
6.5 |
0.9mg per tablespoon |
Nori seaweed (dried) |
6.4 |
0.2mg per 2.5g sheet |
Wholemeal pasta |
1.2 |
2.4mg per 240g portion |
Bran flakes |
2.5 |
1mg per 40g bowl |
Muesli |
2.3 |
1.2mg per 50g bowl |
Iodine
What it’s for:
Iodine is important for the development of the nervous system,
particularly during the first three months of pregnancy. Babies of
iodine-deficient women can have poor mental development. Iodine is also
needed for the production of thyroid hormones. Deficiency is extremely
rare in European countries, but women with marginal intakes can start
to show signs of deficiency during pregnancy. The most obvious sign of
deficiency is a goitre, which is a large swelling on the neck.
Amount needed: 140µg per day.
Where it’s found: The main sources of iodine for lacto-ovo-vegetarians are milk and milk products. Research has shown that
organic milk has around 40% of the level of iodine contained in
conventional milk, reflecting the lower iodine intake of the cows.
Therefore if you have organic milk, it’s important to ensure you get
enough iodine from other sources. Using salt with iodine added (iodised
salt) is one way of increasing your intake, but obviously lots of salt
isn’t good for heart health.
Seaweed is an excellent source of
iodine and is becoming increasingly easy to find. Dried seaweed is
available in healthfood shops and many supermarkets, or if you know
what you’re doing, you can get it from the sea. You need to be careful
about what type of seaweed you eat and how much you have, as some
varieties contain incredibly high levels of iodine, so it is easy to
have too much (see table). Very high intakes can interfere with thyroid
function and it is not advisable to have more than about 300µg of
iodine per day. The Vegan Society suggests that kombu is a good source
of iodine, as it seems to have a fairly consistent iodine content. If
you have a shaker in the kitchen containing 15g, this is sufficient for
one person for a year (about 180µg per day). It may be easier to
monitor if you have a smaller amount – say 3g for three months’ supply
(around 145µg per day).
|
Iodine (µg) per 100g
|
Iodine per portion
|
Milk (conventional, not organic) |
25–30 |
75–90µg per half-pint/300ml |
Cheddar |
39 |
11µg per 30g portion |
Nori (dried seaweed) |
1,470 |
36µg per 2.5g sheet |
Wakame (dried seaweed) |
16,830 |
168µg per 1g |
Kombu or kelp (dried seaweed) |
440,670 |
4,400µg per 1g |
High intakes:
Cases of vegetarians having excessively high intakes of iodine are
occasionally reported. These are usually associated with high intakes
of kelp but there is also a risk if several different sources of iodine
are taken, for example iodised salt, seaweed and supplements. If you
are getting iodine from several sources, it’s important to monitor your
intake.
Selenium
What it’s for:
Selenium is an antioxidant and therefore protects against cell damage.
It also plays an important role in the immune system, thyroid hormone
metabolism and reproduction. Research suggests that having a good
intake of selenium during pregnancy may reduce the risk of your baby
developing eczema and wheezing, which can be an early sign of asthma.
Amount needed:
Women are advised to consume 60µg per day in pregnancy and 75µg per day
while breastfeeding. Selenium intakes in the UK have fallen since the
1970s when we started eating more wheat from Europe and less from North
America, where the soil is more selenium-rich. Average intakes are now
below recommended levels for meat-eaters and vegetarians alike. Studies
comparing selenium intakes and blood levels of selenium in
lacto-ovo-vegetarians, vegans and meat-eaters have had mixed results,
with some concluding that vegetarians’ intakes are especially low but
not others.
Where it’s found:
Selenium is not found in a wide range of foods. Brazil nuts are an
excellent source and have been found to contain between 85 and 690µg
per 100g, which is an incredibly wide range but reflects the levels
found in different soils. If you have chocolate,
or carob, coated brazils then you can have a treat but know you’re
getting something healthy too.
|
Selenium (µg) per 100g
|
Selenium per portion
|
Brazil nuts (average) |
254 |
76µg per 30g handful |
Cashew nuts |
29 |
9µg per 30g handful |
Wholemeal bread |
7 |
5µg per two slices |
Eggs |
11 |
13µg per two eggs |
Lentils, cooked |
40 |
32µg per 2 tablespoons |
Kidney beans, cooked |
6 |
5µg per 2 tablespoons |