Evidence-based summaries of vitamins, minerals, and their role in a healthy vegetarian diet. Data sourced from the NIH Office of Dietary Supplements and Open Food Facts.
Omega-3 fatty acids (EPA and DHA) are essential polyunsaturated fats critical for heart, brain, and eye health. Plant-based ALA (from flax, chia, walnuts) must be converted to EPA/DHA, though inefficiently.
Health benefits:Vitamin A is essential for vision, immune function, and maintaining healthy skin and mucous membranes. It comes as preformed vitamin A from dairy and eggs, and as provitamin A carotenoids from orange and dark-green vegetables, which the body converts as needed.
Health benefits:Vitamin D is unique because the body can produce it through sun exposure. It is crucial for calcium absorption, bone health, immune function, and muscle strength. Deficiency is common in northern latitudes.
Health benefits:Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage. It supports immune function and helps maintain healthy skin and eyes. Found primarily in nuts, seeds, and vegetable oils.
Health benefits:Vitamin K is essential for blood clotting and bone metabolism. Two main forms exist: K1 (phylloquinone) from green vegetables and K2 (menaquinone) from fermented foods and gut bacteria.
Health benefits:Folate (B9) is a water-soluble B vitamin critical for DNA synthesis and cell division. Adequate intake before and during pregnancy prevents neural tube defects. Found in leafy greens, legumes, and fortified grains.
Health benefits:Niacin (B3) is a water-soluble B vitamin involved in energy metabolism and DNA repair. At therapeutic doses (under medical supervision) it can improve cholesterol profiles. Severe deficiency causes pellagra.
Health benefits:Riboflavin (B2) is a water-soluble B vitamin that supports energy production, helps maintain healthy skin and vision, and acts as an antioxidant. It is found in dairy, eggs, and green vegetables.
Health benefits:Thiamin (B1) helps the body convert carbohydrates into energy and is essential for nerve function. It is water-soluble and must be consumed regularly through whole grains, legumes, nuts and seeds.
Health benefits:Vitamin B12 (cobalamin) is essential for red blood cell formation, neurological function, and DNA synthesis. On a vegetarian diet reliable sources are limited to eggs, dairy, fortified foods and nutritional yeast, and supplementation is often appropriate for those with low intake (NHS guidance), particularly for adults over 50 and during pregnancy.
Health benefits:Vitamin B6 (pyridoxine) is a water-soluble vitamin that plays a role in brain development, mood regulation, immune function, and protein metabolism. It is found in chickpeas, potatoes, bananas, and fortified cereals.
Health benefits:Vitamin C is a water-soluble vitamin and antioxidant that supports immune function, collagen production, and iron absorption. Unlike many animals, humans cannot produce it and must obtain it from food.
Health benefits:Calcium is the most abundant mineral in the body, essential for bone health, muscle function, nerve transmission, and blood clotting. Dairy is the richest source, but fortified plant foods and leafy greens are excellent alternatives.
Health benefits:Iron is essential for carrying oxygen in the blood via haemoglobin. Plant-based (non-haem) iron is absorbed less readily than haem iron, but absorption improves markedly when paired with vitamin C-rich foods such as peppers, citrus or tomatoes.
Health benefits:Magnesium is involved in over 300 enzymatic reactions, including muscle and nerve function, blood pressure regulation, and energy production. It is abundant in nuts, seeds, leafy greens, and whole grains.
Health benefits:Potassium is an essential mineral and electrolyte that helps regulate blood pressure, muscle contractions, and nerve signals. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Health benefits:Selenium is a trace mineral that functions as an antioxidant and supports immune and thyroid health. Brazil nuts are exceptionally rich, but just 1-2 nuts per day is sufficient; more can cause toxicity.
Health benefits:Zinc is a trace mineral essential for immune function, wound healing, growth, and DNA synthesis. Good vegetarian sources include seeds, legumes, nuts, dairy, oats and fortified cereals; soaking or sprouting pulses improves zinc absorption.
Health benefits:The UK reference figures the % on ingredient nutrition panels are calculated against. Tap any row for what that nutrient actually does.
| Nutrient | Adult reference | Type |
|---|---|---|
| Carbohydrate | 260.00g | Ref. intake |
| Energy | 2000.00kcal | Ref. intake |
| Fat | 70.00g | Ref. intake |
| Fibre | 30.00g | Guideline |
| of which saturates | 20.00g | Ref. intake |
| of which sugars | 90.00g | Ref. intake |
| Protein | 50.00g | RNI |
| Salt | 6.00g | Ref. intake |
| Calcium | 700.00mg | RNI |
| Copper | 1.20mg | RNI |
| Iodine | 140.00mcg | RNI |
| Iron | 14.80mg | RNI |
| Magnesium | 300.00mg | RNI |
| Phosphorus | 550.00mg | RNI |
| Potassium | 3500.00mg | RNI |
| Selenium | 75.00mcg | RNI |
| Zinc | 9.50mg | RNI |
| Vitamin A | 700.00mcg | RNI |
| Vitamin D | 10.00mcg | Guideline |
| Vitamin E | 12.00mg | Guideline |
| Folate | 200.00mcg | RNI |
| Niacin (B3) | 17.00mg | RNI |
| Riboflavin (B2) | 1.30mg | RNI |
| Thiamin (B1) | 1.00mg | RNI |
| Vitamin B12 | 1.50mcg | RNI |
| Vitamin B6 | 1.40mg | RNI |
| Vitamin C | 40.00mg | RNI |
| Omega-3 | 0.45g | Guideline |
Figures are the UK Reference Nutrient Intake (RNI) for a typical adult where one exists; otherwise the UK Reference Intake or a UK dietary guideline figure.