Minerals

A sensible, varied vegetarian diet will provide all the necessary vitamins and minerals, as you will see from the following table.

Calcium:: Cheese, milk (including soya milk), eggs, leafy green vegetables (including seaweeds), beans (especially soya beans, baked beans and kidney beans), sesame seeds and tahini, dried fruit, molasses, broccoli, carob powder.
Iron:: Dried fruit, wholegrains, pulses, molasses, soya products including tofu, wheatgerm, parsley, prunes, dates, dried apricots, pumpkin seeds, millet, green leafy vegetables, wholemeal bread, fortified breakfast cereals, sesame seeds, quinoa, cocoa.
Magnesium:: Nuts (especially almonds, Brazil nuts, peanuts, walnuts, cashew nuts), green vegetables, dried fruits (especially prunes), soya beans, bananas, wholegrains, wheatgerm, seeds, pulses, tofu, cheese, wholemeal bread and pasta, brown rice.
Zinc:: Seeds (especially pumpkin seeds, sesame seeds), cheese, lentils, wholegrains, almonds, peanuts, walnuts, wheatgerm, wheat bran, brewers yeast, pulses, tofu, milk, bean sprouts, oatmeal, brown rice, wholegrain bread and pasta, miso, durum wheat.