Iron and zinc are found in leafy green vegetables, nuts, seeds, pulses, fruits,

dried fruit, eggs and dairy products. Bread and breakfast cereals are important
sources in the British diet. Flour, other than wholemeal, is fortified by law *[
Bread and Flour Regulations 1998] with calcium and iron and many other products,
like breakfast cereals are voluntarily fortified by the manufacturer.
Vitamin B12 is present in eggs and dairy products and in fortified yeast extrac
t and cereals.
Vitamin D is obtained from eggs, fortified margarines, breakfast cereals and soy
a milk and importantly from sunlight on the skin.
Essential fats or omegas are found in nuts and seeds such as walnut, linseed, hemp
, rapeseed and flaxseed as well as omega enriched eggs.
Of course, vegetarians like to enjoy treats such as cakes, sweets and desserts t
oo as part of a balanced diet. Shop-bought biscuits, cakes, sweets and the like
can sometimes contain high levels of fats, including animal fats, non-vegetarian
additives/colouring or things such as gelatine. You can find out more about thi
s from our Veggie Aware A-Z fact sheets.