Archive · 19 Sep 2025
Key Nutrients for Vegetarians and Vegans: A Guide
If you're a vegetarian or vegan, it's important to make sure you get all the nutrients your body needs!
Some nutrients like vitamin B12, found mostly in meat, are tricky to get enough of.
You can find B12 in fortified foods.
Other important nutrients include iron, calcium, vitamin D, zinc, and omega-3 fatty acids.
Eating a variety of foods like lentils, nuts, and fortified products can help you get these.
It's also good to eat a mix of foods to get different amino acids for better protein quality.
The article gives practical advice, but it is important to seek advice from a medical professional.
Vegetarians, especially vegans, need to pay attention to vitamin B12 intake.
Iron from plant-based foods is less easily absorbed than from meat; vitamin C can help.
Dairy-free vegetarians should use calcium-fortified foods or other sources like ragi.
Many vegetarians in India are deficient in vitamin D due to limited sun exposure.
A balanced diet with various foods will provide essential nutrients, including selenium.
- Who
- Vegetarians and Vegans
- What
- Essential nutrients for vegetarian diets
- When
- Not specified
- Where
- India
- Why
- To ensure a well-rounded, nutrient-dense diet.
- Essential Nutrients
- Vitamin B12, Vitamin D, Iron, Calcium, Zinc, Omega-3s, Protein, Selenium
- Vitamin B12 Sources
- Fortified dairy products, fortified breakfast cereals
- Iron Sources
- Lentils, leafy greens, jaggery, sesame seeds
- Calcium Sources
- Dairy, fortified plant-based milks, tofu, ragi, sesame seeds
- Omega-3 Sources
- Flaxseeds, chia seeds, walnuts, mustard oil
- Protein Sources
- Soy-based foods, dairy, pulses, nuts, seeds