Simple Guide to Vegetarian Nutrition
3 Nutrients of Particular Importance To Vegetarians
Guide to Essential Vitamins + Minerals
Protein
Minerals
Iron
Importantly assists the lungs in transporting oxygen and promotes resistance to disease and infection. Tip: Vitamin C helps the body to absorb iron efficiently, so team your vitamin C rich foods with these iron foods.
- Beans, Lentils & Pulses
- Nuts such as almonds, pine nuts, pistachio nuts and hazel nuts
- Seeds such as hemp, pumpkin, sesame seeds and products made from these such as seed and nut butter combinations and tahini (sesame seed paste)
- Green leafy vegetables
- Dried apricots and prunes
- Whole grains such as amaranth, oats, quinoa and spelt
- Blackstrap Molasses
- Raw Cacao (available as powder and nibs from health food stores)
- Spirulina (available as powder and tablets from health food stores)
- Edamame
- Iron fortified foods such as breakfast cereals
Calcium
Vital for healthy growth and maintenance of bones and brain function. The presence of vitamin D helps calcium absorption.
While dairy products are the popular source of calcium, there are lots of options for plant-based sources.
- Tofu (choose calcium set – simply check the ingredients on the tofu you buy)
- Blackstrap molasses
- Kale
- Okra
- Nuts such as brazil nuts and almonds and nut butters made from these
- Seeds; especially sesame and tahini (sesame seed paste)
- Dried fruit such as apricots and figs
- Calcium-fortified breakfast cereals
- Calcium-fortified non-dairy milks
- Dairy Products
Zinc
A vital mineral for many systems of the body especially the immune system and in supporting the body’s healing ability.
- Nuts: especially cashews and almonds (and nut butters made from these)
- Seeds; especially hemp, sunflower, pumpkin, and sesame (and products made from these such as seed and nut butter combinations and tahini (sesame seed paste)
- Wheat Germ
- Raw Cacao (available as powder and nibs from health food stores)
- Dried Fruits such as apricots, peaches, and prunes
- Avocados
- Zinc-fortified foods such as breakfast cereal and mock-meats (vegetarian burgers/sausages)
Iodine
Essential for many metabolic functions and the proper function of the thyroid gland
- Seaweeds
- Green leafy vegetables
- Dairy Products
Vitamins
Vitamin A
For healthy skin and vision and found in:
- Kale, Spinach, broccoli and other green leafy vegetables like salad rocket
- Red and yellow capsicums (peppers)
- Sweet Potatoes and Carrots
- Dried apricots and peaches
- Melons and mangoes
- Dairy products
B Group Vitamins
(thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), folate, pantothenic acid and biotin – to help release energy, metabolise nutrients and assist nerve function
- Whole grains such as barley, brown rice and oats
- Legumes such as lentils , chickpeas and kidney beans
- Yeast such as brewers yeast and nutritional yeast (available from health food stores)
- Nuts
- Seeds
- A variety of fresh fruit and vegetables including avocados,
bananas, green leafy vegetables and mushrooms
Vitamin C
Essential to overall good health by promoting resistance to infection and stimulating the immune system, also supports healthy bones, skin and red blood cells.
The body cannot store vitamin C so it is essential to eat vitamin C rich foods on a daily basis.
Tip: team your vitamin C rich foods with your iron foods as vitamin C helps our bodies in efficient iron absorption.
- Citrus and berries
- Kiwi fruits
- Red capsicums (peppers)
- Kale
- Tomatoes
- Cauliflower
Vitamin E
Required by the body for red blood cell formation, healing and protection against free-radicals.
- Nuts and seeds
- Vegetable oils and spreads
- Wheat germ and wholegrain cereals
- Avocados
- Free range eggs
Vitamin K
Required for blood clotting abilities and bone health, the body is able to manufacture at least half of our daily needs.
- Green leafy vegetables
- Seaweed
- Carrots
The information provided above is a general guide only and not a complete guide to essential vitamins and minerals or substitute for professional nutritional or medical advice. When switching to a plant-based diet, it can be a great idea to seek the advice of a nutritionist or general practitioner, especially if you have specific nutritional requirements, medical needs, questions, or concerns.