Getting nutrients from a vegetarian diet

It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources, or are less easily absorbed by the body than those in meat or fish.Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet.But if you don't plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.

A vegetarian diet during pregnancy

During pregnancy and when breastfeeding, women who follow a vegetarian diet need to make sure they get enough vitamins and minerals for their child to develop healthily.Read more about vegetarian and vegan mums-to-be.If you're bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth. Read more about vegetarian and vegan babies and children.

Vegetarian sources of iron

Vegetarians are more likely to have lower iron stores than meat eaters.Good sources of iron for vegetarians include:eggspulsesdried fruitdark green vegetables, such as watercress, broccoli and spring greenswholemeal breadfortified cereals (with added iron)Read more about iron.

Vegetarian sources of vitamin B12

Vitamin B12 is needed for growth, repair and general health. It's only found naturally in animal products.If you regularly eat eggs or dairy products, you probably get enough. But if you only eat a small amount or avoid all animal products, it's important to have a reliable source of vitamin B12 in your diet.Good sources of vitamin B12 include:milkcheeseeggsfortified yeast extracts, such as Marmitefortified breakfast cerealsfortified soya productsRead more about B vitamins.

Vegetarian sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.Sources of omega-3 fatty acids suitable for vegetarians include:flaxseed (linseed) oilrapeseed oilsoya oil and soya-based foods, such as tofuwalnutsegg enriched with omega-3Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish.But if you eat a vegetarian diet, you can still look after your heart by eating at least 5 portions of a variety of fruit and vegetables each day, cutting down on food high in saturated fat, and watching how much salt you eat.

Source: NHS United Kingdom