While all vitamins and minerals play an important role in how well your body functions, vegetarians should pay special attention to these: iron, calcium, vitamin B12, and zinc.

Iron

Plenty has been written about how the body needs iron for red blood cells and carrying oxygen throughout the body. Plenty has also been written about how iron deficiency leads to anemia, a condition characterized by fatigue, insomnia, and weakness, and one that commonly occurs in women and children. Vegetarians can get plenty of iron by including spinach, kidney beans, lentils, blackstrap molasses, and whole wheat baked goods. If you feel you are iron deficient, consult a nutritionist.

Calcium

As informed consumers know, calcium is the key mineral needed for forming and maintaining strong bones and teeth, but it also helps it with other body functions. To get enough calcium, vegetarians should eat calcium-fortified foods, soy products, and plenty of leafy greens, and, of course, dairy products.

Vitamin B12

Your body may need only small amounts of vitamin B12, but it is essential for the proper growth of red blood cells and for the health of some nerve tissues. Signs of a B12 deficiency include numbness and tingling in hands and legs, weakness, disorientation, and depression, among others. Because vitamin B12 occurs in animal proteins, lacto-ovó vegetarians should get plenty in their daily diet by eating eggs and dairy products. Vegans, however, need to find an alternate source, such as flaxseed oil or nutritional yeast.

Zinc

You’ve heard about taking a zinc supplement if you begin to feel sick? That’s because the mineral zinc helps bolster the immune system. But as the Office of Dietary Supplements at the National Institutes of Health in Bethesda, Maryland, points out, zinc also helps heal wounds and helps sustain the senses of smell and taste. Zinc occurs naturally in red meat and poultry, in some seafood, and in beans, nuts, whole grains, and dairy products.