Vegetarian foods that are high in iron include dried beans, spinach, leafy greens and iron-fortified cereals and bread. Foods that are high in vitamin C ( citrus fruit such as grapefruit and oranges and red peppers, for example) aid the body in absorbing iron so it’s a good idea to eat them together.
Dairy products are also high in calcium as are leafy greens such as kale and spinach, legumes and tofu.
A deficiency in vitamin B12 is usually not a problem for lacto-vegetarians as it is found in eggs, cheese and other dairy products. For vegans, it is also found in multivitamin supplements and fortified cereals.
Vitamin D helps the body absorb calcium. Most varieties of milk contain vitamin D. Sunlight also causes the body to produce vitamin D naturally.