Macrobiotic Diet - Nutrition

Nutrition

Detailed information on the nutrients provided by a large range of foodstuffs is available in the USDA National Nutrient Database.

The following nutrients should be monitored especially in children, because of their importance in facilitating growth and function: calcium, protein, iron, zinc, vitamin D, vitamin B₁₂, riboflavin, vitamin A, omega-3 fatty acids.

Humans synthesize vitamin D with adequate exposure to sunlight; supplementation may be necessary during winter months for people who live far from the equator. Calcium is available from hard leafy greens, nuts and seeds. Zinc is available from nuts and seeds. Fish provides vitamin B₁₂ in a macrobiotic diet, as bioavailable B₁₂ analogues have not been established in any natural plant food, including sea vegetables, soya, fermented products, and algae. Although plant-derived foods do not naturally contain B₁₂, some are fortified during processing with added B₁₂ and other nutrients. Vitamin A, in the form of beta-carotene, is available from plants such as carrots and spinach. Adequate protein is available from grains, nuts, seeds, beans, and bean products. Sources of Omega-3 fatty acids are discussed in the relevant article, and include soy products, walnuts, flax seeds, pumpkin seeds, hemp seeds, and fatty fish. Riboflavin along with most other B vitamins are abundant in whole grains. Iron in the form of non-heme iron in beans, sea vegetables and leafy greens is sufficient for good health; detailed information is in the USDA database.