Because they do not eat meat, vegetarians need to be especially conscious of the sources of nutrients in their diet. Vegetarians require the same nutrients as non-vegetarians, but some of them are not easily available in their diet. The U.S. National Library of Medicine says vegetarians should pay particular attention to their intake of protein, iron, calcium, zinc, and vitamin B12. Fortunately, there are many sources of these nutrients available to vegetarians.
Protein Sources
There are two types of protein, says the U.S. National Library of Medicine--complete and incomplete. Complete proteins, found in meat, fish, eggs, and milk, contain the amino acids an individual needs for health. Incomplete proteins contain the same amino acids but not in adequate amounts.The United States Department of Agriculture suggests beans, nuts, nut butters, peas, and soy products as protein sources for vegetarians. Lacto-ovo vegetarians may also be comfortable including milk products and eggs as sources of protein. MayoClinic.com recommends five servings of protein a day for vegetarians.
Calcium Sources
Calcium is essential for building strong teeth and bones. MayoClinic.com recommends several sources of calcium. Lacto-ovo vegetarians can drink milk and eat low-fat dairy products, which are the highest sources of calcium. Other sources include tofu, soy products, and dark green vegetables such as kale, broccoli, and turnip and collard greens.
Iron Sources
Because iron is the primary carrier of oxygen in the blood, it is an essential part of a human's diet, says the USDA. Recommended sources of iron for vegetarians include spinach, lentils, kidney beans, black-eyed peas, whole wheat breads, and some fruits like apricots, prunes, and raisins. Some cereals are also fortified with iron.
Vitamin B12
Lacto-ovo vegetarians can get adequate sources of vitamin B12 from milk and eggs. The USDA says that B12-fortified products such as breakfast cereals, nutritional yeast, and soy products also provide adequate sources for vegetarians.
Zinc Sources
Zinc, which plays a part in cell division and protein production and is an essential component of many enzymes, is more difficult to absorb from plant products, says MayoClinic.com. However, lacto-ovo vegetarians can get adequate amounts of zinc from cheese. Other sources include whole grains, soy, legumes and nuts, and wheat germ.
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