How Vegetarians can get 5 Essential Nutrients?

No matter which diet you eat. Without essential nutrients, your body will become weak and you will become more open to many diseases.

Here are some foods that you should eat if you are a vegetarian such as whole grains, vegetables, nuts, seeds, fruits, legumes, and seeds.

It is necessary to meet all nutrition requirements by your body. If you are vegetarian, don’t stick to a specific vegetable. Eat multiple to get all the nutrients.


In order to meet daily calcium requirements, daily consume a variety of calcium sources. The best source to get calcium is dairy products. Another source of getting calcium is plant products.

Here are some vegetarian-friendly food origins for calcium:

  • Low-fat dairy products.
  • Fortified cereals.
  • Calcium-set tofu
  • Broccoli
  • Almonds
  • Vegetable broth
  • Soy
  • Calcium-fortified juice
  • Many green vegetables such as turnip greens.


Iron is an important nutrient for the body. Vitamin C is crucial to absorb iron properly. Citrus fruits are good sources of vitamin C.

Here are some sources of increasing iron intake.

  • Fortified cereals.
  • Leafy greens such as chard and spinach
  • Eggs
  • Soybeans
  • Beans
  • Lentils
  • Tomatoes
  • Potatoes


Animals and many plants are good sources of protein.

Here are some vegetarian-friendly food sources.

  • Whole grains
  • Nuts
  • Eggs
  • Legumes
  • Soy products
  • Dairy products

Vitamin B12:

All animal products such as eggs and dairy products are rich in vitamin B12.

Here are some vegetarian-friendly food sources:

  • Dairy products
  • Ready to eat cereals.
  • Eggs

Vitamin D:

Some foods are rich in vitamin D. Consuming those foods can give you a good amount of vitamin D.

Sunlight is also a good source to get vitamin D.

Here are some vegetarian-friendly food sources for vitamin D.

  • Eggs
  • Mushrooms
  • Orange juice

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My name is Anna. Friends call me Annie. I’m a writer by profession and foodie for love. I will share my thoughts on foods their benefits and side effects.