Total Diet

Protein
Protein is imminent for repair and regeneration. Your body needs protein intake if you want to keep skin, bones, muscles and organs healthy. Most vegetarians who eat eggs or dairy products it is easier for them. Other vegetarians who don’t even take eggs or milk the only available sources of protein for them are soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Calcium
Calcium is very important mineral for us, as it helps build and maintain healthy & strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip, collard greens and broccoli are  few good sources of calcium for vegetarians.

Vitamin B-12
Everyone needs vitamin B-12, as this vitamin helps in body to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. vegetarians can get vitamin B-12 from some enriched cereals, fortified soy products.

Iron
Just like vitamin B-12, iron is very very vital requirement for healthier red blood cells. For vegetarians dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron one must eat foods rich in vitamin C - such as strawberries, citrus fruits, tomatoes, cabbage and broccoli - at the same time you consume iron-containing foods.