A sensible, varied vegetarian diet will provide all the necessary vitamins and minerals, as you will see from the following table.
- Vitamin A:
- Most red, green and yellow fruit and vegetables (especially, carrots, green leafy vegetables, peppers, broccoli), margarine, dried apricots, cheese, butter.
- Vitamin B1 (thiamine):
- Dried brewer's yeast, yeast extract, wholegrains, nuts (especially peanuts, Brazil nuts, pistachio nuts, pecans), sunflower seeds, sesame seeds, fortified products such as breakfast cereals.
- Vitamin B2 (riboflavin):
- Yeast extract, dairy products, millet, wholegrains, wholewheat pasta, mushrooms, almonds, leafy green vegetables, fruits, miso, quinoa, fortified products such as breakfast cereals.
- Vitamin B3 (niacin):
- Yeast extract, peanuts, wholegrains, dried brewers yeast, brown rice, fortified products such as breakfast cereals.
- Vitamin B6:
- Wholegrains, bran, nuts, avocados, wheatgerm, yams, brown rice flour, peanut butter, sesame seeds, chick-peas, sunflower seeds, fortified breakfast cereals.
- Vitamin B12:
- Eggs, cheese, milk, fortified products such as yeast extract, textured vegetable protein, Ribena and breakfast cereals. (This is the one vitamin which strict vegetarians and vegans have to ensure they are getting adequate amounts.)
- Folic acid:
- Yeast extract, soya flour, peanuts, raw spinach and cabbage, toasted wheatgerm, asparagus, sunflower seeds, mung beans, soy flour, fortified products such as breakfast cereals.
- Vitamin C:
- Most green, red or orange fruit or vegetables, especially: red and green peppers, blackcurrants, lemon juice, orange juice, kiwi fruit, citrus fruit and juice.
- Vitamin D:
- Sunlight, eggs, cheese, margarine, fortified products.
- Vitamin E:
- Wheatgerm and wheatgerm oil, vegetable oils, margarine, nuts and nut oils, tahini, seeds, avocados, olives, dark green leafy vegetables.
- Omega-3 fatty acids:
- Linseeds (or linseed oil) is an excellent source of this.