Medical Information Weblog

Posts Tagged ‘plan vegetarian diets’

It’s easy to plan vegetarian diets that easily meet nutrient needs. Cereals, legumes and vegetables are rich in protein and iron. Green leafy vegetables, legumes, nuts and dried fruits are excellent sources of calcium.

Vitamin D is produced naturally by the body when sun shines on skin. Those who have a regular sun exposure do not usually need to get vitamin D through food. People with dark skin or who live in northern latitudes have some difficulty producing vitamin D all year. Vitamin D can easily be obtained from fortified foods. Some sources are commercial breakfast cereals, soymilk, other supplemental products, and multivitamins.

Vitamin B12 is plentiful in fortified foods. Some sources are commercial breakfast cereals, soy products, and Vegetarian Support Formula nutritional yeast. Although vitamin B12 deficiency is uncommon, strict vegetarians should be sure to include a source of this vitamin in their diet. When reading labels on food composition, for the word cyanocobalamin in the ingredient list. This is the form of vitamin B12 is best absorbed.