But vegetarians have to be careful if they want to add the following key nutrients that may be missing in a vegetarian diet. Here belong:
* iron
* calcium
* protein
* vitamin D
* vitamin B12
* zinc
If meat, fish, dairy products, and/or eggs are banned for you, it will necessary to find out how to get enough of these nutrients or whether you need to consume a daily multiple vitamin and mineral supplement.
Read these useful suggestions
Iron
The huge amount of iron is concentrated in sea vegetables like nori, wakame, and dulse. Also very helpful can be iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli and blackstrap molasses. The iron will be absorbed faster if you take these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli).
The iron intake is especially important for girls because they lost some iron during the menstruation. Some girls who are vegetarians don’t receive enough iron from vegetables. That’s why they should consume supplements every day.
Calcium
If you're eating dairy products milk and yogurt can be very beneficial for you. Vegetarians choose yogurt that does not include the meat by-product gelatin. The great sources of calcium for vegans and vegetarians are tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables and dried figs.
Also with age women can have a great risk for getting osteoporosis (the weakness of bones). That’s why all girls should consume enough calcium. They can also take supplements.
Vitamin D
Vitamin D is necessary for transporting calcium to your bones. The main sources of this vitamin are cow's milk and sunshine. Vegans can take fortified soy milk and fortified breakfast cereals. But supplements that include vitamin D are also crucial for them, especially during the winter months.
Protein
There is a thought that vegetarians must combine incomplete plant proteins in one meal — like red beans and rice — to create the type of complete proteins which is present in meat. It is not so hard to do. The main goal is that vegetarians should take different foods during the day.
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