October 15, 2020

Deficient nutrients and minerals in vegetarians

The most common nutrients vegetarian diets are deficient of include:

  • Vitamin B12
  • Vitamin D
  • Vitamin K2
  • Omega-3 Fatty Acids

The common minerals absent from vegetarian diet are:

  • Calcium
  • Zinc
  • Iron

Vitamin B12

Vitamin B12 is responsible for making new red blood cells, maintain metabolism, and DNA synthesis. It also plays an important role in brain functioning.

Food with fortified B12 is a way to supplement with B12. You can also take non-dairy and nutritional yeast products which are fortified with B12.

Vitamin D

Vitamin D comes from the sun. It performs several different functions in our body and keeps the bones healthy.

Taking supplemental vitamin D is critical, especially in winters. You can eat foods that are fortified with vitamin D to reduce the deficiency such as mushrooms and fortified milk products.

Vitamin K2

Vitamin K2 also serves our bones. It keeps them healthy and saves them from fractures and diseases like osteoporosis.

K2 supplements are important to take. They can also be found in plant-based foods like kombucha, kimchi, and sauerkraut.


Omega-3 protects heart, prevents cancer, and improves our mood.

Many plant foods come with ALA. You must take those. These include flax seeds, hemp seeds, chia seeds, and walnuts.

Foods that include EPA and DHA also serve as supplements to Omega-3. Some specific forms of algae and fish oils.

Calcium, Zinc, and Iron

These three are important trace minerals for the proper functioning of your body. Taking mineral supplements or eating plant foods like beans, legumes, nuts, seeds, nutritional yeast, and oats can make up the deficiency.

Make sure you add these supplements in your diet to stay healthy and active!

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