Vitamins & Minerals That Vegetarians Are Deficient In

Well-planned vegetarian diets are appropriate for adults, pregnant women, athletes, infants, children and adolescents, and may provide the essential nutrients you need to promote health and prevent and treat chronic diseases, according to the American Dietetic Association. However, vegetarian diets can be deficient in certain vitamins and minerals without prudent planning. Consult your dietitian about the vitamin and mineral content of your vegetarian diet.

Vitamin B12

Vegetarians are vulnerable to deficiencies of vitamin B12, a nutrient found primarily in animal products, such as shellfish, finfish and meat. Although it is needed in minute amounts, vitamin B12 deficiencies can build up over time and cause significant metabolic problems related to your blood and nervous system. Vitamin B12 is vital for the production of red blood cells and to prevent anemia. Vegetarians who are deficient in vitamin B12 may not know it because folate, a vitamin that is abundant in green leaf vegetables and other vegetarian foods, masks the deficiency. You can prevent a vitamin B12 deficiency by eating fermented soy foods, such as tempeh, or by taking dietary supplements.

Vitamin D

Vitamin D is an essential nutrient for building and maintaining bones and regulating the immune system. Vitamin D is made in your body in a two-step chemical reaction. The first step involves obtaining vitamin D2 from foods and the second step involves skin exposure to UV radiation from sunlight which converts vitamin D2 into the biologically active form of vitamin D3. Vitamin D is not found in many foods. The best dietary sources for vitamin D are cod liver oil, fatty fish, such as salmon and sardines and eggs. You can also obtain vitamin D by consuming foods that are fortified with vitamin D, such as soy milk and rice milk. You should take vitamin D supplements if you do not eat sufficient amounts of foods containing the nutrient or get enough sunlight exposure.

Calcium

Calcium is a mineral that you require to build and maintain bones and teeth. Dairy products, such as milk, yogurt and cheese, contain high amounts of calcium relative to other foods. Dark green vegetables such as kale, collard greens and broccoli, soy foods and some nuts, such as almond, also contain calcium. Vegetarians need to consume large quantities of these vegetables and nuts to fulfill required daily amounts that range between 1,000 and 1,200 mg for children and adults, respectively. Postmenopausal women may need even higher amounts of calcium. Vegetarians can also obtain calcium from enriched and fortified products such as juices and cereals.

Iodine

Iodine is a mineral you need to produce thyroid hormones which regulate metabolism of the thyroid gland, brain, heart and kidneys. Iodine is abundant in sea foods, such as fish and sea vegetables. It is also added to some table salt. Vegetarians can obtain iodine from eating sea vegetables or taking dietary supplements.