Clearly, there are significant nutritional advantages to consuming plenty of vegetables and fruits that are major foundations of the vegetarian diet. However, all health advantages can disappear once the diet begins to be poorly controlled. These essential minerals and vitamins, and, of course, their alternative sources for vegetarians:
Found mainly in meat is important for the production of red blood cells, central nervous system function, and growth and development in children. B12 deficiency may cause nerve damage and anemia. Observe that some vegetarians have higher amounts of vitamin B12 than people who feast upon meat, simply because their body absorbs this vitamin better.
Sources: eggs and milk products.
A mineral involved with various bodily activities for example growth, wound healing, hormonal activity, skin health, strengthened defense mechanisms and resistance to infection. Zinc deficiency may impair the defense mechanisms and sense of taste, and cause skin problems, hair thinning, diarrhea, fatigue and inhibited growth.
Sources: legumes, yeasts, seeds and nuts, and whole grains.
The most typical mineral in the body, is mostly concentrated within the bones and teeth. Calcium deficiency could cause Osteomalacia (softening of the bones) and also at an older age Osteoporosis (bone thinning).
Sources: milk and milk products, green leafy vegetables, nuts and seeds, tofu, dried fruit and canned fish.
Iron levels are reduced a vegetarian diet due to substances called Phytates that inhibit its absorption (present in tea, coffee, spinach, fiber-rich foods, legumes, seeds and nuts). Iron deficiency may cause concentration, memory and learning disorders, as well as anemia in some difficult cases.
Sources: whole grain products, whole wheat flour, green leafy vegetables, legumes, plus some dried fruit.