Which nutrients do vegetarians lack?
Asked by sherrys1979 on Oct 22, 2008
in Alternative & Integrative Nutrition
I have been a vegetarian for a couple of years and I want to know what I should be looking out for in my diet. I try to get enough protein and fiber, but what else should I be concerned about?
Answer
Vegetarian diets may be low in protein, iron, zinc, calcium, and vitamin B12. Protein is abundant in eggs and milk, but there is a significant amount in dried beans, soy products, nuts, seeds, whole grains, and many vegetables. Animal foods are richly supplied with iron, zinc and calcium, and they are found in plant foods too, but their absorption is reduced by phytic acid in whole grains and legumes and oxalic acid in green vegetables and soybeans. Vitamin B12 does not exist in non-animal foods, but certain soy milks and cereals are B12 fortified. A vegetarian should eat fortified foods and take a multivitamin-mineral supplement. Read about vegetarian nutrition at About.com.
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