Vegetarian Nutritional Needs

Mayo Clinic Guidelines

  • Calcium
  • Vitamin D
  • Vitamin B-12
  • Protein (.8 to 1.7 g/kg bodyweight)  • Complete proteins: soy, quinoa, amaranth, buckwheat, hemp, pumpkin seeds, chia seeds, spirulina (seaweed), nutritional yeast…
  • Omega-3 fatty acids
  • Iron
  • Zinc
  • Iodine