Minerals Iron is an essential component of hemo- globin. Vegetarian and vegan diets are generally high in iron from plant foods. Good sources of iron include iron-forti- fied cereals, whole grains, legumes, tofu, green leafy vegetables and dried fruits such as apricots and raisins. Combining these foods with those high in vitamin C such as strawberries, citrus fruits and tomatoes will help the body absorb iron. Teenage girls need increased amounts of iron to replace their monthly loss through menstruation. A blood test may rule out anemia in a vegetarian child without sufficient iron sources. Symptoms of a deficiency may be increased fatigue, pale skin and shortness of breath. Zinc performs essential functions in the


body, including the development of im- mune system cells. Good sources include nuts, tofu, miso, legumes, wheat germ and


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whole-grain foods. Signs of a deficiency include hair loss or skin lesions, and the child or teen may be prone to infection and the flu. Calcium is needed for strong bones and teeth. Good sources include dairy products, fortified cereals and fruit juices, fortified soymilk, tahini and tofu. Leafy dark green vegetables (especially Asian greens), legumes, almonds and Brazil nuts also contain calcium. Signs of a deficiency include muscle cramping, difficulty sleeping, tooth decay and weak or brittle nails. Iodine, which helps regulate metabo-


lism, is needed for the thyroid gland and other associated hormones to function normally. Iodized salt is the most common source of iodine in the Western diet, and iodine is found in seafood, which is a rich source of this element. Signs of a deficien- cy are enlarged thyroid or hypothyroidism.


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