While meat is a common source of protein, vegetarians can obtain ample protein from plant-based sources such as legumes
Iron is crucial for blood health and energy levels. Plant-based sources of iron include spinach, kale, lentils, chickpeas
Vitamin B12 is vital for nerve function and the production of red blood cells. Since it is primarily found in animal products
Omega-3s support brain health and reduce inflammation. Vegetarians can obtain these essential fats from flaxseeds
Calcium is essential for strong bones and teeth. Good plant-based sources include fortified plant milks
Vitamin D aids in calcium absorption and supports immune function. While sunlight is a natural source
Zinc supports immune function and wound healing. Plant-based sources of zinc include legumes, chickpeas,
Iodine is important for thyroid function and metabolism. Seaweed is a rich plant-based source of iodine.