Vitamin B-12 and calcium are essential nutrients that your body cannot produce on its own. Natural sources of these nutrients are found in animal products. Strict vegetarians are therefore at a greater risk of developing deficiencies in B-12 and calcium. Vegetarians, especially vegans, may require supplements, which are readily available.
Vitamin B-12
Vitamin B-12, a water-soluble vitamin, is required for normal growth and development, especially during childhood and adolescence. It is also necessary for the normal function of the nervous system and the formation of red blood cells and DNA. For men and women ages 14 years and above, the Food and Nutrition Board recommend a daily B-12 allowance of 2.4 mcg. A deficiency in B-12 can lead to weakness, weight loss, poor memory and difficulty in maintaining balance.
Foods With Vitamin B-12
Beef liver is suggested as a top vitamin B-12 food by the U.S. Department of Agriculture. In one slice, beef liver provides 48 mcg of vitamin B-12. Other animal sources include turkey, chicken and eggs. Seafood, including clams, salmon, Atlantic sardines, rainbow trout and haddock, provide a rich source of this vitamin. Clams provide 570 percent and wild rainbow trout provide 90 percent of the recommended B-12 allowance per 3 oz.
Calcium
Calcium is the main mineral in bones and teeth, storing 99 percent of the body's calcium. The remaining 1 percent is used for blood clotting, hormone function, muscle contraction and nerve signals. For children ages 9 to 18, the recommended daily calcium allowance is 3,000 mg and 1,000 mg for adults ages 19 to 50. Low calcium intake, especially during adolescence, can increase the risk of developing osteoporosis later in life, states the Office of Dietary Supplements. This condition causes the bones to weaken, making them lore likely to fracture and crumble.
Food With Calcium
Milk, yogurt and cheese provide the richest sources of calcium and is more easily absorbed by your body than other sources. Choose fat-free or low-fat versions when possible. The USDA notes cheddar, mozzarella, Swiss and ricotta cheeses as excellent calcium sources. Cheddar cheese contains 307 mg and Swiss Cheese contains 336 mg of calcium per 1.5 oz. Other good sources of calcium include fish with bones, almonds, tofu, fruit drinks, spinach and kale. Some fortified breakfast cereals can supply enough calcium and vitamin B-12 to fulfill the daily allowance in one meal.
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