Table 1

Potential critical nutrients in vegetarian and vegan diets during childhood and plant-food sources

NutrientPlant food source
Vegetarian
 Iron*†Legumes, whole grains, pseudo-grains (eg, quinoa, amaranth), nuts, seeds, green leafy vegetables6*
 Zinc*Nuts, seeds, whole grains, soy (tofu, tempeh)7
Vegetarian and vegan
 ProteinGrain and legumes (at the best in combination to enhance protein quality), soy (attention must be paid to a sufficient energy supply)7
 Long chain n-3 fatty acidsPlant oils fortified or supplements with DHA from single cell/micoralgae oils, or single-oil-DHA-supplements (if applicable), optimise conversion by a ratio of linoleic acid and linolenic acid of 4:17
 Calcium‡Tofu calcium-set, tempeh, sesame seeds and tahini, low-oxalate green leafy vegetables (kale, brokkoli, bok choy (pak choi), mustard greens, okra), certain beans, peas, lentils, almonds and calcium-enrichted beverages,16 45 as well as calcium rich mineral water6; oxalate-rich vegetables (eg, spinach) are not a good source of calcium, even if the content of this mineral is high2 45
 IodineIodised table salt, sea vegetables7
 Vitamin B12§Fortified foods
 Vitamin D¶Fortified foods (eg, plant-based milk alternatives)
 SeleniumBrazil nuts

  • *Phytate content in legumes and whole grains, inhibiting absorption, can be reduced by baking, fermenting, soaking, leavening and germination.2 7

  • †Organic acids (ie, vitamin C, citric, malic, lactic acid) increase bioavailability.2

  • ‡Potentially critical in vegetarian diets when little dairy is consumed.

  • § Only regular supplementation ensures an adequate intake.

  • ¶Supplementation might be needed depending on sunlight exposure and skin pigmentation.2 17

  • DHA, docosahexaenic acid.