Dried beans, spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron. Studies have shown that vegetarians absorb and retain more calcium from foods than do nonvegetarians. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products are good sources of calcium from plants. Zinc is needed for growth and development. Good plant sources include grains, nuts and legumes.
Shellfish are an excellent source of zinc.
Vegetarian diets of any type should include a wide variety of foods and enough calories to meet your energy needs. Keep your intake of sweets and fatty foods to a minimum. These foods are low in nutrient density. Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products. If you use milk or dairy products, choose skim or low-fat or nonfat varieties.