Nutrient and Vegetarian

Challenges for vegetarians

Protein – Vegetarians can get protein from grains, pulse, legume, seeds
and nuts.

Fat – Plant foods like fruits and nuts can be good source of essential
fatty acids. Olives, soy, peanuts, walnuts, avocadoes and sunflower
seeds provide unsaturated fats. Strict vegetarians may lack of
docosahexanoic acid (DHA).

Calcium – Eating broccoli, spinach and tofu can help in calcium
requirement.

Vitamins – the only concerns is Vitamins B-12 deficiency because
vitamin B-12 does not naturally occur in plant food in a
biological active form (usable by the human body).

Iron – Not many plant contain iron. Although vitamin C does help in the
absorption of iron.

Zinc – food like grains, pulses, wheat germ, seeds, soy foods provide zinc
but strict vegetarians are recommended to take fortified food to
meet the requirement.