Nutrients Of Concern In Vegetarian Diets

While it's relatively easy for vegetarians to find alternative sources of protein in such varied foods as legumes, dairy, eggs and soy products such as tempeh, tofu and soy milk, folks need to be extra vigilant and make sure they get sufficient amounts of other nutrients. For this reason, MayoClinic.com suggests that vegetarians focus on eating a wide variety of different foods to prevent malnutrition.

Calcium

Vegetarians who do not drink milk should make sure they get enough calcium from other sources to ensure that they have strong teeth and bones. The American Heart Association explains that in addition to milk and other dairy foods, broccoli, collard greens, turnip greens and kale are good sources of calcium. MayoClinic.com notes that soy milk, soy protein, tofu and soy yogurt are also good sources.

Omega-3 Fatty Acids

Vegetarians who do not eat fish or eggs may want to take omega-3 fatty acid supplements such as fish oil because MayoClinic.com reports that people who don't eat fish or eggs tend to be low in these important fatty acids. Omega-3 fatty acids are involved in eye and brain development as well as cardiovascular health. Their role as an anti-inflammatory agent in the treatment of back and neck pain was discussed in a 2006 article in "Surgical Neurology." Their use in the treatment of kidney disease is explored in a 2004 article appearing in "Seminars in Nephrology."

Iron

MayoClinic.com explains that vegetarians should consume twice as much iron as non-vegetarians because the body does not easily absorb iron from plant sources. The American Heart Association notes that brewer's years, dried fruits, spinach, and dried legumes are good sources of iron. Since vitamin C promotes iron absorption, citrus fruits, broccoli, strawberries and cabbage help absorption.

Vitamin B-12

MayoClinic.com explains that is nearly impossible for vegetarians to get enough vitamin B-12 if they abstain from all eggs and milk products because this vitamin is found almost exclusively in animal products. Lack of B-12 is the cause of certain types of anemia because it helps make red blood cells. The American Heart Associations suggests that vegetarians who do not eat eggs or dairy products should explore fortified breakfast cereals, vitamin supplements and some brands of brewer's yeast.

Zinc

Vegetarians need more zinc than non-vegetarians because the body does not absorb this mineral as easily from plants as from animal products. Vegetarians who eat dairy products will find them a good source of zinc. MayoClinic.com notes that it can be found in whole grains, legumes, wheatgerm and soy products.