The following nutrients are generally thought to be low in a vegetarian diet :
Vitamin B12
Sources :
- Fortified food
- Yeast extract
- Fortified vegan margarines
- Fortified Soya milk
- Breakfast cereals
- Microalgae (i.e. spirulina, chlorella and blue-green algae)
Vitamin D
Sources :
- Watercress
- Parsley
- Pulses
- Nuts
- Seeds
- Mushrooms
- Dried fruits
- Potato skin
- Asparagus
- Beetroots
- Oatmeal
- Blackstrap Molasses
Calcium
Sources :
- Nuts
- Seeds
- Pulses
- Dark green leafy vegetables
Protein
Sources :
- Beans
- Pulses
- Quinoa
- Soya base products
- Nuts
- Seeds
- Grains as well as buckwheat
