Which nutrients are important for vegetarians?

• A. Protein, vitamin B12, iron and calcium
• B. Vitamin C, Calcium, Zinc
• C. Protein, Vitamin D, Calcium
• D. Iron and Magnesium

Answer: (A)

The main idea here is that a vegetarian diet often requires careful planning to ensure four nutrients are adequately provided: protein, vitamin B12, iron, and calcium. Protein from plant sources helps supply all essential amino acids when you eat a variety of foods like legumes, grains, nuts, seeds, and dairy or eggs if you include them. Vitamin B12 is crucial for red blood cell formation and nerve function, but it isn’t available in usable form from plant foods, so vegetarians typically rely on fortified foods or supplements to meet needs. Iron from plants (non-heme iron) is not absorbed as efficiently as iron from animal products, so it’s important to include iron-rich plant foods (like lentils, beans, dark leafy greens) and pair them with vitamin C-rich foods to boost absorption. Calcium supports bone health, so ensuring enough through dairy or fortified plant milks, calcium-set tofu, leafy greens, and similar sources is important.

Other options emphasize nutrients that are generally easier to obtain in adequate amounts or are less critical to monitor specifically for vegetarians, such as Vitamin C or Zinc or Vitamin D in isolation, or miss a key nutrient like B12 or protein. That combination—protein, B12, iron, and calcium—best reflects the nutrients vegetarians should plan around to avoid common deficiencies.