Going Vegetarian or Vegan? Here's Exactly What Nutrients You Need to Watch

A well-planned vegetarian or vegan diet can provide significant health benefits, but requires careful attention to five critical nutrients: iron, calcium, zinc, vitamin B12, and protein. According to Dietitians Australia, plant-based eating may reduce your risk of many types of cancer, high blood pressure, stroke, type 2 diabetes, and obesity.

Whether you're considering going meat-free yourself or supporting a teenager who's made this choice, understanding which nutrients need extra attention can make the difference between thriving and struggling on a plant-based diet. The key lies in knowing not just what to avoid, but what to actively include in your meals.

What Are the Main Types of Vegetarian Diets?

Not all vegetarian diets are created equal, and understanding the differences helps determine your nutritional needs. The spectrum ranges from pescatarians, who eat fish but no meat or poultry, to vegans, who exclude all animal products including eggs, dairy, and honey.

• Lacto-ovo vegetarians: Eat no meat, poultry, or fish, but include eggs and dairy products in their diet
• Lacto-vegetarians: Avoid meat, poultry, fish, and eggs, but still consume dairy products like milk and cheese
• Ovo-vegetarians: Exclude meat, poultry, fish, and dairy, but continue eating eggs
• Vegans: Follow the most restrictive approach, avoiding all animal foods including eggs, dairy, and honey
• Pescatarians: Eat no meat or poultry but include fish, seafood, eggs, and dairy products

Each type presents different nutritional challenges, with vegans facing the greatest need for careful meal planning to ensure adequate nutrient intake.

Which Nutrients Require Special Attention on Plant-Based Diets?

Five nutrients deserve your focused attention when following a vegetarian or vegan diet. Iron absorption becomes more challenging because plant-based iron isn't absorbed as easily as iron from animal sources. However, you can boost absorption by combining iron-rich foods with vitamin C sources like tomatoes, citrus fruits, berries, and bell peppers.

Calcium remains essential for heart function and building strong bones and teeth. While dairy products provide the most concentrated sources, vegans can meet their needs through fortified plant milks containing at least 100mg of calcium per 100mL, along with almonds, chia seeds, and leafy greens.

Zinc supports healthy growth, immunity, and skin health, but plant sources aren't absorbed as efficiently as animal sources. Vegans should consider speaking with an Accredited Practising Dietitian about possible supplementation.

Vitamin B12 presents the biggest challenge since it's found only in animal products and fortified foods. This vitamin is essential for red blood cell development and nervous system function, making supplementation or fortified foods crucial for vegans.

Protein quality also requires attention since plant foods don't contain all essential amino acids in one source. However, eating a variety of plant proteins throughout the day can provide complete protein profiles.

What Foods Should You Include for Each Critical Nutrient?

Building a nutritionally complete plant-based diet means knowing which foods deliver the nutrients you need most. For iron, focus on legumes, firm tofu, tempeh, green leafy vegetables, wholegrain breads and cereals, nuts, seeds, and eggs if you include them in your diet.

Calcium sources extend beyond dairy to include soy and plant-based milks fortified with calcium, nuts and seeds like chia seeds and almonds, legumes, green leafy vegetables, and tofu. For zinc, prioritize dairy products if you consume them, legumes including chickpeas and lentils, nuts and seeds, wholegrains, tofu, and eggs.

Vitamin B12 requires the most strategic planning since natural plant sources don't exist. Rely on dairy products and eggs if you eat them, fortified soy and alternative milks, vegetarian meat alternatives, and nutritional yeast flakes.

Protein needs can be met through legumes like chickpeas, lentils, and beans, soy products including tofu and soy yogurt, nuts and seeds, and wholegrains such as brown rice, oats, barley, quinoa, and buckwheat.

Recent research shows that vegan teens often eat more vegetables and fruits than their omnivorous peers, suggesting that well-planned plant-based diets can actually improve overall nutrition quality. However, growing children and teenagers have increased nutritional needs, making consultation with healthcare providers essential when transitioning to vegetarian or vegan eating patterns.