While it might be a tad more difficult to maintain adequate levels of certain nutrients when following a vegetarian diet, it's certainly not impossible. Check out these important nutrients (most often associated with meat) and their vegetarian-friendly sources:
Protein is the main component of muscles, organs, and glands. It is necessary for the growth, maintenance, and repair of cells. In addition, protein can be broken down by the body to be used as energy. Great sources of plant-based protein include grains, nuts, tofu, beans, lentils, and seeds.
Iron is essential because it aids in the transport of oxygen to the blood and muscles. A vegetarian will find good sources in mushrooms, apricots, bok choy, broccoli, oatmeal, pumpkin seeds, lentils, and firm tofu.
Calcium helps promote strong bones and prevent osteoporosis. It can be harder for vegetarians to obtain calcium when they don't consume any animal products (especially dairy), but it's plentiful in navy beans, almonds, collard greens, kale, and tempeh.
