Plant-based diets are growing in popularity for a very good reason. Plants offer nearly all of the vital nutrients the human body needs, but there are a five essential vitamins and minerals which are difficult to obtain in a vegetarian or vegan diet.

This doesn’t mean being a vegetarian is bad. It simply means vegetarians need to be mindful of why they eat, what they eat.

Key Nutrients Not Commonly Found in Plants

If you follow a vegetarian diet, these are the nutrients most often worth paying attention to:

1. Vitamin B12 needs to be taken as a supplement, if you are on a purely vegetarian diet. Cobalamin is important for cells to grow, make DNA and gain energy. B12 is only found naturally in meat, which is why supplementation is necessary. Low B12 levels may result in memory issues, tiredness, and numbness.

2. Those with Vitamin D deficiencies can either eat mushrooms, or take supplements to boost their vitamin D levels. Vitamin D (cholecalciferol) is necessary for healthy muscles and bones, as well as healthy immune, respiratory and nervous systems. Vitamin D is made by our bodies in sunlight, which means sunblock, dark skin and winter months can prevent our bodies from generating enough of it. Vitamin D deficiencies are very common because of how little time we spend outdoors nowadays, so be sure to ask your doctor to check your vitamin D levels during your annual checkup.

3. Iron can be found in foods such as lentils, beans, chia, pumpkin and hemp seeds, dark green leafy vegetables and dried fruits. Iron is important for growth, development and cellular function. People on vegetarian or vegan diets can enhance iron absorption by pairing supplements with acidic foods like oranges, kiwi, strawberries, and pineapples. Low iron levels may result in fatigue, shortness of breath, memory issues and hair loss.

4. Vegetarians can find calcium in fortified plant milk, kale, okra, broccoli, watercress, almonds and dried figs. Calcium is important for the musculoskeletal system as well as blood pressure regulation. People who consume alcohol or caffeine may have difficulty absorbing a healthy amount of calcium from food, leading to problems involving bone health. Note that ingestion of excessive calcium is associated with health issues.

5. Nuts, seeds, beans, legumes and whole grains are excellent sources of zinc, which is necessary for cell division and repair as well as for the skin, nervous and immune systems. Foods such as beans and nuts should be soaked before cooking in order to decrease the amount of phytic acid, which interferes with the absorption of zinc and other vitamins. Note that daily consumption of over 40 milligrams of zinc in adults can deplete iron and copper stores and may cause nausea, vomiting, abdominal pain, diarrhea, and nervous system damage.

Whether you are fully vegetarian, vegan, or simply being mindful of what you eat, eating with a purpose can be beneficial for your health. While these nutrients are essential for supplementing a vegetarian diet, there are many other everyday nutrition options worth looking at.