The Secret To A Vegetarians Nutrition

1. Vitamin D: Milk is fortified with vitamin D, and vitamin D can be made in the skin with sunlight. Only vegans without enough exposure to sunlight need a supplementary source of vitamin D. Also, some ready to eat breakfast cereals and some soy beverages are fortified with vitamin D.
2. Vitamin B12: Found only in animal foods, vitamin B12 is usually consumed by lacto-ovo vegetarians unless they limit their intake of dairy products and eggs. Vegans need either a supplement or vitamin B12 fortified foods such as most ready to eat cereals, most meat analogs, some soy beverages, and some brands of nutritional yeasts.
3. Calcium: Calcium is usually not a problem for lacto vegetarians and lacto-ovo vegetarians, but vegans sometimes do if they don't eat enough caclium rich foods. A good choice of calcium rich foods are calcium fortified soymilk or orange juice and tofu made with calcium sulfate. Also rich in calcium are some green leafy vegetables like spinach, beet greens, swiss chard, sorrel, and parsley, but they also contain a binder that prevents some of the calcium from being absorbed. Dried beans and peas are moderate sources of calcium. It can be difficult to consume enough calcium without calcium-fortified drinks or calcium supplements.
4. Zinc: Found in mostly plant foods, like whole grains, legumes, nuts, and seed (especially peanut butter), zinc's absorption into the body is reduced by certain plant substances. Children might need zinc supplements.
5. Iron: Surprisingly, vegetarians do not experience any more problems with iron deficiency anemia than do meat eating people. Iron is widely distributed in plant foods, and its absorption is greatly enhanced by vitamin C containing fruits and vegetables, dried fruits, many nuts and seeds, and enriched whole grain products.