Essential+nutrients

=Nutrients to focus on for vegetarians=

**Iron** Sea vegetables like nori, wakame, and dulse are very high in iron. Iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to absorb the iron better. Girls need to be particularly concerned about getting adequate iron because some iron is lost during menstruation. Some girls who are vegetarians may not get adequate iron from vegetable sources and they may require a daily supplement.

Calcium
Milk and yogurt (vegetarians will want to look for yogurt that does not contain the meat by-product gelatin) Tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs Possible supplement of calcium

Vitamin D
Cow's milk Vegans can try fortified soy milk and fortified breakfast cereals. Some people may need a supplement that includes vitamin D, especially during the winter months. Everyone should have some exposure to the sun to help the body produce vitamin D.

Protein
Eggs and dairy products Nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and vegetables to get all the protein your body needs.

Vitamin B12
B12 is an essential vitamin found only in animal products, including eggs and dairy. Fortified soy milk and fortified breakfast cereals also have this important vitamin. It's hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.

Zinc
Fortified cereals, dried beans, nuts, and soy products like tofu and tempeh.

Please note:
Some vegetarians (especially vegans) may not get enough omega-3 fatty acids. Omega-3 fats are good for heart health and are found in fish and eggs. Some products, such as soy milk and breakfast bars, are fortified with Docosahexaenoic acid (DHA), an omega-3 fatty acid. Diets that are high in fiber tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong. It's a good idea to let your doctor know that you're a vegetarian so that he or she can keep on eye on your growth and make sure you're still getting adequate amounts of calories and fat.

(The following information is from: [])