Which mineral is at risk of deficiency for vegetarians alongside protein?

Zinc is particularly at risk of deficiency for vegetarians because its primary dietary sources are often animal-based, such as meat, shellfish, and dairy products. Zinc plays a crucial role in numerous physiological functions, including immune function, protein synthesis, wound healing, and DNA synthesis.

Vegetarians may consume zinc from plant sources like legumes, seeds, nuts, and whole grains; however, the bioavailability of zinc from these sources is lower due to the presence of phytates, which can inhibit zinc absorption. Consequently, vegetarians must be mindful to include adequate sources of zinc in their diet or consider fortified foods or supplements to prevent deficiency.

In contrast, while potassium, calcium, and chloride are also important minerals, they are more readily available in a variety of vegetarian foods. Potassium is abundant in fruits and vegetables; calcium can be obtained from fortified plant milks and leafy greens; and chloride is typically consumed in adequate amounts through table salt. Therefore, zinc stands out as the mineral with a higher risk of deficiency for individuals following a vegetarian diet.