There are some essential nutrients that even varied vegetarian cooking can lack.   These are ones that meat eaters obtain easily and so those whose diet is solely vegetarian food must make an effort to ensure that these nutrients are present.

The most important of these are the minerals iron, zinc and calcium and the vitamin B12.

As long as there is enough dairy foods and eggs in the diet there should not be too much of a problem.   These foods are a rich source of protein, riboflavin, calcium, iron, vitamins and minerals.   However, those who choose the vegan way need to take particular care.

When purchasing fruits and vegetables it is really vital that you go for freshness.   Most nutrients are retained in snap frozen produce but the flavor is never quite the same.

A lot of people believe they can just take vitamin and mineral supplements, however, these can be a total waste of time if the diet is not adequate.   That is because they wont be used efficiently if the right kinds of foods are absent.

Let us now look at what vitamins and mineral are and why they are so important for good health.
These two things are necessary if you are wanting your body to function properly.   They boost the immune system, assist in normal growth and development, aid the organs to function correctly and right down to cellular level they help with making things do the right job.  
Take, for example, the simple carrot and the old saying that carrots are good for your eyes.   Well it is exactly right.   Carrots contain carotenoids which are converted into Vitamin A which is helpful in preventing eye problems.

Leafy greens, another rich source of nutrients, also contains Vitamin K.   This is the vitamin that helps the blood to clot which means that cuts and scratches do not bleed for too long.   Also broccoli and soybeans (used a lot in vegetarian cooking) are good sources of Vitamin K.

Most people are aware that dairy products contain the mineral calcium.   This mineral is much needed for strong bones.   But did you know that other good sources of calcium are greens like spinach, kale and broccoli along with some legumes and soybeans.   Studies have shown that vegetarians keep calcium better than meat eaters.

Zinc and iron are other minerals that are easily accessible through meats so vegetarian meals should have a variety in order to include these necessary minerals in the diet.   They can be found in dried beans, nuts, seeds and green vegetables such as kale.   A hint here – leafy and the darker the green color the better.

The list can go on, but the last really important vitamin to discuss here is B12.   This vitamin is important as it helps in the manufacture of red blood cells.   Unfortunately this vitamin is not found in plant foods so the vegetarian needs to make certain that B12 is added somewhere into the meal plan.   Vitamin B12 can be found in dairy foods and eggs it is also included in some fortified breakfast cereals.   Vegans may have to take a supplement of B12 in order to get the right amount.

If you are thinking of becoming a vegetarian or you are already doing vegetarian cooking then make sure you are aware of  getting the right vitamins and minerals into your meal plan – a good balance and a variety of foods should achieve this.

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