Which nutrients require attention in vegetarian and vegan diets?

Which nutrients require attention in vegetarian and vegan diets?

• A. Vitamin C, potassium, magnesium, riboflavin.
• B. Vitamin K, chromium, manganese, phosphorus.
• C. Vitamin B12, iron, zinc, calcium, iodine, vitamin D, omega-3 fatty acids (EPA/DHA), and potentially iodine.
• D. Vitamin A, niacin, selenium, fluoride.

Answer: (C)

In vegetarian and vegan diets, certain nutrients tend to require special attention because the best sources are animal-based or less available in plant foods. Vitamin B12 is not produced by plants, so fortified foods or supplements are often necessary to prevent deficiency. Iron from plants is non-heme iron and is less well absorbed than animal iron, so consuming vitamin C-rich foods to boost absorption and including fortified options can help. Zinc bioavailability is reduced by phytates in many plant foods, making regular intake of zinc-rich sources and preparation methods that lower phytates important. Calcium can be met with fortified plant milks, calcium-set tofu, and some greens, but absorption varies and achieving enough is a common focus. Iodine is largely from iodized salt and animal products; vegetables depend on soil iodine, so vegans should monitor intake and consider iodized salt or a supplement if needed. Vitamin D may be limited by sun exposure and diet, so fortified foods or a vegan D3/D2 supplement is often recommended. Omega-3s EPA and DHA come mainly from fish, while plants provide ALA with limited conversion to EPA/DHA in the body; algae-based EPA/DHA supplements or regular ALA-rich foods help ensure adequate levels. These nutrients are highlighted because careful planning helps vegans and vegetarians meet requirements without animal products.

In vegetarian and vegan diets, certain nutrients tend to require special attention because the best sources are animal-based or less available in plant foods. Vitamin B12 is not produced by plants, so fortified foods or supplements are often necessary to prevent deficiency. Iron from plants is non-heme iron and is less well absorbed than animal iron, so consuming vitamin C-rich foods to boost absorption and including fortified options can help. Zinc bioavailability is reduced by phytates in many plant foods, making regular intake of zinc-rich sources and preparation methods that lower phytates important. Calcium can be met with fortified plant milks, calcium-set tofu, and some greens, but absorption varies and achieving enough is a common focus. Iodine is largely from iodized salt and animal products; vegetables depend on soil iodine, so vegans should monitor intake and consider iodized salt or a supplement if needed. Vitamin D may be limited by sun exposure and diet, so fortified foods or a vegan D3/D2 supplement is often recommended. Omega-3s EPA and DHA come mainly from fish, while plants provide ALA with limited conversion to EPA/DHA in the body; algae-based EPA/DHA supplements or regular ALA-rich foods help ensure adequate levels. These nutrients are highlighted because careful planning helps vegans and vegetarians meet requirements without animal products.