The iron in meat is easily absorbed and used by the body. Vegetariandiets can be low in iron if they are based largely on refined foods. Vitamin C enhances the absorption of iron. Zinc requirements can be met if whole grains, legumes and nuts are included daily in the diet. Minerals and Fiber .
Vegetarian diets are usually higher in fiber than non-vegetarian diets.
While there is a positive effect from dietary fiber some research shows that fiber can bind minerals and stop them from being absorbed into the blood stream. Because a vegetarian diet is made up of whole grains, fruits, and vegetables, the increased fiber content is also accompanied by higher levels of vitamins and minerals. A proportion of minerals is prevented from being absorbed but because of the abundance of these minerals there is still more than enough absorbed to meet the body's need. Vitamin B 12 . Levels of vitamin B 12 are reduced in some people who practice a total vegetarian diet for a number of years.