Food Sources of 5 Important Nutrients for Vegetarians

There are various forms of a vegetarian diet, but regardless of which one you follow it is important to ensure you still eat a variety of foods. These include whole grains, fruits, vegetables, legumes, nuts, and seeds. 

Calcium

    Following a vegetarian diet requires an individual to make sure they are getting enough calcium to meet their daily requirements. 

    One of the main sources of calcium is dairy products. Calcium can be found in plant-based foods if your diet happens to not contain dairy products. However, how much calcium your body can absorb from these foods varies. Some vegetarian-friendly foods with good sources of calcium include: 

• low-fat/fat-free milk, yogurt, or cheese

• Fortified plant-based milk such as almond or soy

• Calcium-set tofu

• Greens such as broccoli, or leafy greens such as spinach

• Almonds and almond butter

• Beans such as soybeans and chickpeas

Iron

    Sources of vitamin C such as citrus fruits, peppers, and tomatoes at each meal help increase iron absorption in order to consume adequate iron on a daily basis. 

• Fortified breakfast cereals

• Soybeans/beans

• Eggs

• Some leafy greens such as spinach

Protein

    Protein can be found in plant and animal sources. If enough protein, and enough of a variety of protein, is eaten throughout the day, your body will make its own complete protein. 

• Legumes such as beans, peas, and lentils

• Whole grains

• Soy products

• Nuts/nut butter

• Dairy products

• Eggs

Vitamin B12

    This vitamin is found in all kinds of animal products, including eggs and dairy. It can be a concern for vegetarians, especially vegans, so it is important to find products fortified with B12 and talk to your doctor to see if a B12 supplement is a right choice for you

• Fortified nutritional yeast, soy milk, meat substitutes, and ready-to-eat cereals (make sure the labels say they are fortified with B12). 

• Dairy products

• Eggs

Vitamin D

    Many foods are not very naturally high in vitamin D. However, at least in the United States, many dairy products are fortified with it. If an individual does not choose to consume dairy products or does not see much sunlight consider talking to their doctor for a supplement. 

• Eggs

• Vitamin D-fortified soy milk, cow’s milk, orange juice, and ready-to-eat cereals

• Mushrooms with UV light exposure

Source: https://www.eatright.org/food/nutrition/vegetarian-and-special-diets/food-sources-of-important-nutrients-for-vegetarians