You asked

Are there any nutrients that a vegetarian diet is missing for teens?

A vegetarian diet if not carefully managed can be low in certain nutrients that are found in abundance in meat, poultry and fish. Nutrients such as calcium, iron, vitamin B12 and vitamin D can all be lacking from a vegetarian diet. It is vital to ensure that these are consumed in a healthy diet.  Here are some important nutrients and vegetarian foods that contain them:

Protein
Vegetarian foods that are high in protein include tofu, beans, lentils, soy products, nuts and nut butters.

Iron
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.

Calcium
Dairy products are also high in calcium as are leafy greens such as kale and spinach, legumes and tofu.

Vitamin B12
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
Vitamin D helps the body absorb calcium. Most varieties of milk contain vitamin D. Sunlight also causes the body to produce vitamin D naturally.

More questions

During puberty, extra nutrients are needed to cope with the body’s increased need.
Iron deficiency and anaemia is a condition that commonly affects teens.
Your child probably isn’t worrying about what she eats before an exam; however the brain requires quality nutrition in order to ensure it performs at its best. 
Nutrition is necessary for good health at every stage, but is particularly important during puberty.
Good eating habits are learned behaviours, they’re not instinctive. So what your child has learned at home from early in life will stick with them well into adulthood.
It can be hard to ensure that your child gets five servings of fruit and vegetables each day, follow our tips to ensure your child gets enough nutrients.
Antioxidants have many wonderful properties so it's important that you try and fit them into your family's diet.
Weight problems can be difficult to resolve. It’s important to prevent the problem from happening in the first place.
A vegetarian diet can potentially be low in some nutrients that are found in meat, poultry and fish.
There are many health benefits to being a vegetarian, including...

Latest

Trending

Hello Mama!
Help us help you by allowing us and our partners to remember your device as having browsed MummyPages and serve you better content and ads

We're on a mission to help our mums and their families thrive by informing, connecting and entertaining.

Join us in our mission by consenting to the use of cookies and IP address recognition by us and our partners to serve you content (including ads) best suited to your interests, both here and around the web.

We promise never to share any other information that may be deemed personal unless you explicitly tell us it's ok.

If you want more info, see our privacy policy.