Sources of Some Essential Nutrients in a Vegetarian Diet
A carefully planned vegetarian diet is safe for children, teens, and adults. If a vegetarian diet is too restricted, it may be unhealthy. Certain essential nutrients are harder for vegetarians to find in plant foods. Vegetarians (especially those who eat no animal products at all, not even dairy products or eggs) may need to make a special effort to get enough calcium, iron, zinc, vitamin D, and vitamin B-12.
Amounts of Some Essential Nutrients Needed Each Day
Calcium
GROUP MG CALCIUM/DAY Young adults up to 24 years old 1200 to 1500 Men 25 to 65 years old 1000 Women 25 to 50 years old 1000 Pregnant and breast-feeding women 1200 to 1500 Women over 50 years old (postmenopausal) Taking estrogen 1000 Not taking estrogen 1500 Women over 65 years old 1500 Men over 65 years old 1500
Iron
GROUP MG IRON/DAY Men over 18 years old 10 Premenopausal females over 11 years old 15 Postmenopausal women 10 Pregnant and breast-feeding women 15 to 30
Zinc
GROUP MG ZINC/DAY Young adults up to 24 years old 15 Men 25 to 50 years old 15 Women 25 to 50 years old 12 Pregnant and breast-feeding women 15 to 19 Women over 50 years old (postmenopausal) 12 Men over 50 years old 15
Vitamin B-12
GROUP MCG VITAMIN B-12/DAY Young adults up to 24 years old 2 Men 25 to 50 years old 2 Women 25 to 50 years old 2 Pregnant and breast-feeding women 2.6 Women over 50 years old (postmenopausal) 2.4 Men over 50 years old 2.4
Vitamin D
GROUP MG OR IU VITAMIN D/DAY Young adults up to 24 years old 5 mg or 200 IU Men 25 to 50 years old 5 mg or 200 IU Women 25 to 50 years old 5 mg or 200 IU Pregnant and breast-feeding women 5 mg or 200 IU Women over 50 years old (postmenopausal) 10 mg or 400 IU Men over 50 years old 10 mg or 400 IU
Sources of Some Nutrients for Vegetarians
Calcium mg per serving ------------------------------------------------------------ Legumes (1 C cooked) Chickpeas 78 Black beans 103 Vegetarian baked beans 128 Soy foods Soybeans, 1 C cooked 175 Tofu, 1/2 C 120 to 350 Soymilk, 1 C 84 Soymilk, 1 C calcium fortified 300 Soy nuts, 1/2 C 252 Nuts and seeds (2 tablespoons) Almonds 50 Almond butter 86 Vegetables (1/2 C cooked) Broccoli 47 Collard greens 178 Turnip greens 125 Fruits Dried figs, 5 135 Calcium-fortified orange juice, 1 C 300 Iron mg per serving ------------------------------------------------------------ Breads, cereals, and grains Whole wheat bread, 1 slice 0.9 Bran flakes, 1 C 11.0 Oatmeal, instant, 1 packet 6.3 Vegetables (1/2 C cooked) Beet greens 1.4 Sea vegetables 18.1 to 42.0 Tomato juice, 1 C 1.3 Turnip greens 1.5 Legumes (1/2 C cooked) Baked beans, vegetarian 0.7 Black beans 1.8 Navy beans 2.5 Soy foods (1/2 C cooked) Soybeans 4.4 Tofu 6.6 Soymilk, 1 C 1.8 Nuts/seeds (2 tablespoons) Cashews 1.0 Pumpkin seeds 2.5 Sunflower seeds 1.2 Other foods Blackstrap molasses, 1 tablespoon 3.3 Zinc mg per serving ------------------------------------------------------------ Breads, grains, and cereals Bran flakes, 1 C 5.0 Wheat germ, 2 tablespoons 2.3 Legumes (1/2 C cooked) Adzuki beans 2.0 Chickpeas 1.3 Lima beans 1.0 Lentils 1.2 Soy foods (1/2 C cooked) Soybeans 1.0 Tofu 1.0 Vegetables (1/2 C cooked) Corn 0.9 Peas 1.0 Sea vegetables 1.1 to 2.0 Vitamin D mcg per serving ------------------------------------------------------------ Fortified, ready-to-eat cereals, 3/4 C 1.0 to 2.5 Fortified soymilk or other nondairy milk, 1 C 1.0 to 2.5 Vitamin B-12 mg per serving ------------------------------------------------------------ Ready-to-eat breakfast cereals, 3/4 C 1.5 to 6.0 Meat analogs (1 serving) 2.0 to 7.0 Fortified soymilk or other nondairy milks, 8 oz 0.2 to 5.0
Source: American Dietetic Association, Position Paper (1997)
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Published by McKesson Health Solutions LLC.
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