Dietitian, Ingrid KAN, provides health tips for Vegetarians：

Nutrients	Health Tips	Dietary Tips
Proteins	Proteins, constituted by different kinds of amino acid, are the basic building blocks of our cells and muscles. There are 20 kinds of amino acid we must obtain from food. However, fruit and vegetables do not contain all essential amino acids. Inadequate intake of essential amino acids may reduce immunity and cause malnutrition if severe.	Replace meat with soya bean and its products, pulses, dairy products, eggs and nuts in order to get all the essential amino acids.
Iron	Iron is a core component of red blood cells. Low iron level will lead to iron deficiency anaemia.	Iron from plant sources is quite difficult for our body to absorb. Foods containing iron include egg yolk, dried bean (e.g. soya bean and red bean), nuts (e.g. almond and walnut), dark leafy green vegetables (e.g. spinach, broccoli, Chinese kale, Chinese flowering cabbage and Chinese cabbage). Vitamin C can promote the absorption of iron from plant sources.
Calcium	Calcium is an essential element for the growth of bones and teeth, blood clotting, heart function and muscle contraction.	Vegetarians should consume adequate milk and dairy products. Strict vegetarians are recommended to consume calcium fortified soya milk, nuts and dark leafy green vegetables. As Vitamin D promotes the absorption of calcium, adequate exposure to sunlight can help vitamin D production.
Vitamin B12	Vitamin B12 is a crucial component in the production of DNA and red blood cells and in the development of the nervous system. Vitamin B12 deficiency can lead to anaemia, slow growth and deficiency in nerve growth.	A lacto-ovo-vegetarian can obtain vitamin B12 from eggs and dairy products. As vitamin B12 is found mostly in foods of animal origin. Strict vegetarians should consume algae or seaweed. Supplements may also be needed.
Omega 3 Fatty Acids	Omega 3 fatty acids help to reduce blood triglyceride level and prevent the blocking of blood vessels. While omega 3 fatty acids are present in various plant-based and animal foods, deep-sea fishes contain the richest source of omega 3 fatty acids.	Vegetarians are recommended to consume nuts such as walnut, almond and Brazil nut. Flaxseed is particularly rich in vitamin B12.