In a well-composed vegetarian meal it is possible to get without meat or fish. All necessary vitamins and minerals But there are a few things to remember. These are iron and vitamin B12.
Vitamin B12 is found only in animal products such as meat, fish, dairy and eggs. Therefore, vegetarians daily dairy (and eggs) use. Vegetable iron is harder than recorded animal iron. Therefore, the recommended daily allowance for iron in vegetarians is one and a half times higher than in people who eat meat. But there are plenty of vegetable sources of iron to meet the need. In addition, it is recommended to each meal vitamin C to eat. This ensures that the body absorbs iron from vegetable products better. Coffee, tea, red wine, fruit and oxaalzuurrijke phytic acid inhibit the absorption of iron. This you should not eat a vegetarian so in combination with iron-rich plant foods.
In addition to iron and vitamin B12 is also a major supplier of meat protein, zinc, vitamin D and several B vitamins. A good alternative source of these nutrients is important in the vegetarians.