Recent studies have shown that health problems or deficiency diseases can exist for those on vegetarian diets. Avoiding meat does is not the 'cure-all' for a healthier lifestyle, even though there are many nutritional and health benefits to be gained by removing meat, as well as eggs and excessive dairy products from one's diet. So, how can you make sure you're eating as a vegetarian, yet ensuring that you're getting all the nutrients that your body needs for optimum performance?

One way is to take a good, close look at your diet and see what's missing. For example, when meat is removed from your diet, you may find that you're body will nutrient-deficient in certain areas, and this can manifest itself in your becoming tired and lethargic, among a host of other health problems. Don't wait for symptoms to happen! It's important to be proactive rather than reactive when it comes to your health. If you've removed animal products from your diet, you should be concerned that you're getting ample amounts of the following vegetarian vitamins and nutrients from your other non-meat sources: iron, calcium, vitamin D, vitamin B12, zinc and protein.

Iron

Iron helps boost oxygen supply to muscles and increases resistance to disease and stress. It also helps prevent fatigue. (Vitamin C can even help your body absorb Iron!) Rich sources of iron include asparagus, broccoli, collard greens, mustard greens, kale, turnip greens, parsley, cabbage, and certain fortified foods, like cereals, past, tofu, oatmeal, and barley. Interestingly, spinach is not considered an optimum source of iron as it contains oxalic acid--an element which blocks most of the iron from being absorbed by the body.

Calcium

Calcium, which is often found in dairy products, fortified orange juice and soy milk, kale, tofu and broccoli, is the most abundant mineral in the human body, and nearly all of it is stored in the bones and teeth where it works to support their structure. The average person loses between 400 to 500mg of calcium per day. Because calcium is not made in the body, it must be absorbed from a person's dietary intake. When a person does not get enough calcium through their diet, the body must break down bone to obtain the mineral so it's important that they keep up their calcium intake through their food intake or through supplementation.

Vitamin D

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. Natural sources of vitamin D include fortified milk and soy milk, and fortified cereals. (Sunlight, in moderation, also provides us with vitamin D!) Essential for promoting calcium absorption, bone growth and bone health, vitamin D helps prevent our bones from becoming thin, brittle, and more susceptible to breakage. Vitamin D also assists in preventing rickets in children and osteomalacia in adults. Along withwith calcium, vitamin D can be attributed to protecting older adults from osteoporosis.

Vitamin B12

Vitamin B12 can be found in eggs, fortified soymilk, cereals, dairy products, tempeh, and miso, which are made from soybeans and are naturally low in fat and calories. Characteristic deficiency signs and health problems associated with vitamin B12 deficiency include anemia, fatigue, weakness, constipation, loss of appetite, and weight loss. Interestingly, plants do not supply B-12; and vegans who eat only plant based foods must ordinarily take special care to supplement their diets accordingly. It is recommended by the Vegetarian Resource Group, the Vegan Society and the Physicians Committee for Responsible Medicine, that vegans either consistently eat foods fortified with B-12 or take a daily or weekly B-12 supplement.

Zinc

Zinc, an essential mineral found in every cell in our body, is necessary for the synthesis of DNA. It also functions to keep our sense of taste and smell working correctly. In addition, it supports the body's immune system to stay in shape, and even relatively small deficiencies of zinc can impact the proper function of our immune system. Great sources of zinc can be found in whole grains (especially in the germ and bran of grain), eggs, tofu, nuts, dairy products, leafy vegetables, and root vegetables, such as potatoes, celery, onions, carrots, and radishes. For those on a vegetarian diet, it is very important to monitor zinc levels in one's daily nutrition. A dietary supplement containing zinc is believed by many to be the best, most convenient option.

Protein

Protein not only has many important functions in the body, but it is also critical for growth and maintenance. Protein can be obtained through a variety of plant-based foods. It's comforting to note that unless you have been on a very low calorie diet (less than 800 calories a day) you probably do not have a protein deficiency, although the symptoms you may exprerience -- fatigue, and erratic sleep -- can simply be the result of chronic and improper dieting. Good vegetarian sources of protein include nuts and seeds, tofu, soya milk and textured soya protein, cereals, eggs, milk, cheese and yogurt. Vegetarians often go overboard on tofu, and should pay special attention to eat soy in moderation: 2 to 4 servings a week is suggested.

For more tips and advice on proper nutrition for vegetarians, there are a wide assortment of nutritional references, such as the Vegetarian Vitamins Guide.