Replacing Animal Sources of Nutrients
Vegetarians who eat no animal products need to be more aware of nutrient sources. Nutrients most likely to be lacking and some non-animal sources are:
* vitamin B12--fortified soy beverages and cereals
* vitamin D--fortified soy beverages and sunshine
* calcium--tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and soy beverages, grain products, and orange juice enriched with calcium
* iron--legumes, tofu, green leafy vegetables, dried fruit, whole grains, and iron-fortified cereals and breads, especially whole-wheat. (Absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables, and potatoes with skins.)
* zinc--whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts, and tofu
* protein--tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables
* vitamin B12--fortified soy beverages and cereals
* vitamin D--fortified soy beverages and sunshine
* calcium--tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, lime-processed tortillas, and soy beverages, grain products, and orange juice enriched with calcium
* iron--legumes, tofu, green leafy vegetables, dried fruit, whole grains, and iron-fortified cereals and breads, especially whole-wheat. (Absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables, and potatoes with skins.)
* zinc--whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts, and tofu
* protein--tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables
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