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Important Nutrients Sources For Vegetarians
No matter which category of vegetarian you fall into, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds. following can help you make sure you are meeting your nutritional needs each day.
Calcium
Vegetarians should consume a variety of calcium sources in order to meet daily requirements. Studies have shown vegetarians absorb and retain more calcium from foods than do non-vegetarians.
Dairy products are a rich source of calcium. If dairy products are not included in your diet, adequate amounts of calcium can be obtained from plant foods. Here is a list of vegetarian-friendly sources of calcium:
- Low-fat or fat-free milk, yogurt and cheese
- Fortified soymilk or rice milk
- Fortified ready-to-eat cereals
- Calcium-fortified juice
- Calcium-set tofu
- Leafy green vegetables
- Broccoli
- Beans
- Almonds and almond butter
- Sesame seeds and sesame butter (tahini)
- Soybean nuts
Iron
Vegetarians should consume a variety of iron sources to meet daily requirements. Consuming a good source of vitamin C (citrus fruits, orange juice, tomatoes) at each meal increases iron absorption.
Sources include:
- Fortified breakfast cereals
- Soybean nuts
- Dark green, leafy greens
- Beans
- Enriched breads, rice and pasta
- Eggs
- Peanut butter
Protein
Protein is found in most plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day.
Vegetarian sources of protein include:
- Beans
- Whole grains
- Soy products
- Nuts and nut butters
- Dairy products
- Eggs
Vitamin B12
B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Strict vegetarians or vegans, however, may need to supplement their diet by choosing a fortified breakfast cereal or by taking a vitamin B12 (cobalamin) supplement of no more than 100 percent of the Daily Value.
Vegetarian sources of B12 include:
- Vitamin B12-fortified foods including nutritional yeast, soymilk, meat analogs and ready-to-eat cereals. Be sure to check the label.
- Dairy products
- Eggs
Vitamin D
Few foods are naturally high in vitamin D, but dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis may wish to consider taking a vitamin D supplement of no more than 100 percent of the Daily Value.
Vegetarian ources of vitamin D include:
- Eggs
- Vitamin D-fortified soymilk, cow's milk, orange juice, and ready-to-eat cereals
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