7 Nutrients That Veg Food Lacks

Vitamin B12

It is essential for nerve function and red blood cell production. You can get it from eggs and dairy, but vegans will need fortified foods or supplements.

Iron

It is crucial for oxygen transport in the body. Vegetarians can boost absorption by pairing iron-rich foods with vitamin C.

Calcium

Calcium is vital for strong bones and teeth. Vegetarians can get calcium from dairy, fortified plant milks, leafy greens, tofu, and calcium-set yoghurt.

Docosahexaenoic Acid (DHA)

DHA is an omega-3 fatty acid important for brain function and development. Consider including algae oil or flaxseeds in your diet.

Creatine

It supports muscle function and energy production. While your body naturally produces creatine, vegetarians must include creatine supplements in their diet.

Iodine

Iodine is essential for thyroid function and hormone regulation. Seaweed, iodized salt, and dairy products are good sources of iodine for vegetarians.

Zinc

Zinc plays a role in immune function, wound healing, and cell growth. Nuts, seeds, legumes, and fortified cereals are plant-based sources of zinc.