Essential Vitamin & Minerals With Vegetarian Diets

The key to including all essential vitamin and minerals in a vegetarian diet is to choose nutrient-rich foods in sufficient quantities to meet energy requirements. Make sure you obtain adequate calcium, iron, zinc, vitamin B-12 and vitamin D, as these nutrients are most often lacking when meat is excluded from a diet. Get these vitamins and minerals from healthy food sources to prevent nutrient deficiencies and optimize your health.

Iron

Because meat is a rich source of iron, you will need to compensate for this in a vegetarian diet by eating whole grains and fortified cereals, legumes, dark green vegetables, dried fruits, nuts and seeds regularly. All of these foods are good sources of iron, however iron availability can be further enhanced by eating vitamin C-rich foods with any of them at the same meal. Examples of vitamin C-rich foods include oranges or other citrus fruits, potatoes or tomatoes. Use iron pots and skillets for cooking to even further increase iron intake, as some of the iron from the cookware is absorbed by the food being cooked.

Zinc

Rich food sources of zinc include whole grains, cereals, legumes and nuts. Substances in these foods known as phytates can form complexes with zinc and limit its absorption, so include these foods often in your daily diet. To boost zinc intake even more, remember to choose leavened bread since the process of rising negates the influence of phytates on zinc absorption.

Vitamin B-12

Vitamin B-12 is found solely in animal products, so strict vegetarians need to take a supplement. Eggs and dairy products do provide some B-12, so you may not need a supplement if these foods are included in your diet. Check the labels on cereals and almond, rice and soy milks as these may be fortified with vitamin B-12, making additional supplementation unnecessary.

Calcium

Getting sufficient calcium is not a problem for vegetarians who consume dairy products, as these are the richest food sources of calcium. If you don't eat dairy products, take calcium supplements or choose foods that have been fortified with calcium, such as soy milk, orange juice, breads, cereals, vegetarian baked beans, almond butter, figs, tahini or tofu. Check food labels carefully, as not all brands are calcium-fortified. Other non-dairy sources of calcium include nuts and green leafy vegetables, especially those that are lower in oxalate content, such as broccoli, kale, mustard and turnip greens.

Vitamin D

The human body manufactures vitamin D in the presence of adequate sunlight, so spend at least 15 or 20 minutes outside daily. Keep in mind that sunscreen blocks absorption of the rays which are integral for vitamin D synthesis, so supplementation may be needed if you routinely use sunscreen when outdoors. Consume vitamin D-fortified rice, soy or almond milk during winter months when sunlight is not as intense.