The following is a summary of the some key nutrients that are commonly lacking from a vegetarian and vegan diet:

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Protein - proteins are composed of amino acids.  The body can make some but others need to come from our diet (known as essential amino acids).  The advantage of protein that comes from animal products is that they are a complete protein source ie, they provide the 9 essential amino acids that the body cannot make.  However this does not mean the protein itself is superior!  Yes, plant based diets will need a greater variety of product to gain all the essential amino acids but they do have the advantage of being higher in fibre and lower in fat which is equally important for our health and a balanced diet.  Daily intake of protein should be  approximately 10-15% of our calorie intake or 1g per kg of bodyweight. Click here to see a list of the protein content of some common foods - far from complete but can help with comparisons between diets.

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Iron - needed to transport oxygen around the body.  There are two types of dietary iron a) haem iron which is more readily absorbed, sources include liver, meat, poultry and fish; b) non-haem which is less efficiently absorbed, sources include spinach, eggs, nuts, beans, fortified breads, cereals and flours.  NOTE: it is often reported that vegetarians and vegans are at a greater risk of iron deficiency despite consuming just as much iron as non vegetarians.  The most likely reason for this is because they rely mostly on non-haem sources and also may have higher intake of foods containing phytates and polyphenols, iron absorbing inhibitor plant components.  To optimise iron consumption try and include Vitamins A and C with each meal as these help iron absorption.  Click here to see a list of iron content of some common foods.  RNI 8.7mg/day for men and women over 50; 14.8mg for women under 50.

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Calcium - important for building and maintaining strong teeth and bones as well as for nerve and muscle function and to assist with normal blood clotting.  Other than dairy, sources include fortified plant milk, tofu, leafy green vegetables, almonds, sesame seeds, dried fruit, bread (fortified flour), fruit, chickpeas.  RNI 700mg/day

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Vitamin B12 - important in the role of production of red blood cells and the metabolism of food.  Only naturally found in animal and dairy products so if you are not eating either of these then look for products that are fortified with Vit B12 such as breakfast cereals, yeast extracts or plant based milks.  RNI 1.5mcg/day

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Omega 3 -  helpful for virtually all aspects of health including heart, brain, mood, joints, pain and inflammation where it acts as a balance or neutraliser to pro-inflammatory Omega 6 (although we need both!)  Typically found in oily fish (salmon, mackerel, tuna, sardines) and eggs.  But if you don't eat fish then you will find it in flax seed, walnuts, chia seeds, hemp seeds, spinach, soya based foods such as tofu.  There is no UK recommended daily intake for Omega 3 but it is important to include in a balanced diet.

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Iodine - a trace mineral required for the synthesis of thyroid hormones, these hormones are needed for the regulation of our growth, metabolism, heart rate and temperature. The best natural source is fish,  but it is also found in dairy, and eggs (due to animal feed, the iodine content varies with type of feed).  Plant based sources include fruit and vegetables and grains,  although actual amount will depend on iodine content of the soil or fertilizer used.  Seaweed is a good vegan option although beware that this can have a high concentration of iodine.  Iodized salt is another option but again this can have high concentration and should be used within the usual salt intake recommendations.   RNI 140mcg/day

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Vitamin D - increases calcium absorption and promotes bone formation.  Sun exposure allows the body to make vitamin D.  During the winter months we need to get our vitamin D from dietary sources.  Found in a small number of foods including oily fish, red meat, liver and egg yolks. So those avoiding animal foods will need to ensure they consume foods that have been fortified with vitamin D such as most fat spreads and some breakfast cereals.   Mushrooms are the only plant food that can make Vitamin D as they contain a specific compound called ergosterol. Ergosterol is converted into vitamin D when exposed to the sun’s ultraviolet (UV) radiation and similarly to how human skin synthesises the vitamin in response to sun exposure, therefore adding a boost to the amount of Vitamin D created - clever!   RNI 10mcg/day

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Whatever diet you follow the most important thing is to make sure it is balanced and varied in order to provide all that the body requires.  If you are concerned you maybe lacking in particular vitamins or minerals then speak to your doctor or a qualified nutritionist/dietician before considering supplements as these do need to be taken in the right way and in the right amount.

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