A vegetarian is a person who, for a variety of reasons, chooses not to eat animal meat. There are different types of vegetarians: a lacto-ovo vegetarian, who avoids all meat but includes both dairy and eggs, a lacto vegetarian, who avoids meat and eggs but includes dairy products and a vegan, who excludes all animal products. Because some minerals and vitamins are not abundant in all plant foods, it is important that a vegetarian diet be well-planned and balanced to avoid a nutrient deficiency. Knowing your nutritional needs is the first step to planning a healthy vegetarian diet.
Vitamin B12
Vegetarians have a higher risk of vitamin B12 deficiency, because the only natural food sources of vitamin B12 are animal products. Eggs and dairy products are sources of vitamin B12, so if you include either or both of these foods in your diet, you will most likely meet your needs. Vegans can get some vitamin B12 from fortified cereals, but it is important to check the label to see how much B12 is in the product. Adults need 2.4 mcg of vitamin B12 daily. If you are concerned about not getting enough vitamin B12 from your diet, you may want to discuss a supplement with your health care provider.
Vitamin D
Vitamin D is found in cold water fish, mushrooms that have been exposed to UV light and fortified orange juice and dairy products. Vitamin D can also be obtained from exposure to sunlight. It is essential for calcium absorption, maintenance of calcium and phosphorus levels in blood, bone growth and regulation of nerve and immune function. Vegetarians who consume dairy should be able to get enough vitamin D; however, vegans may need to discuss supplements with a doctor. Adults need 200 IU of vitamin D daily.
Riboflavin
Riboflavin, also known as vitamin B2, is found in meat, dairy products, eggs, enriched grains and cereals, legumes, nuts and green leafy vegetables. Riboflavin is necessary for red blood cell production, normal cell growth and function and energy metabolism. Vegetarians and vegans should be sure to eat a variety of leafy greens, legumes and nuts to meet their needs for riboflavin. Men need 1.3 mg of riboflavin daily, while women need 1.1 mg.
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