Why it's important
Zinc is essential for tissue growth and the senses of taste and smell. It also boosts the function of the immune system.

Deficiency can result in slow growth, poor appetite, loss/change of taste and smell, mental lethargy, slow wound healing, increased susceptibility to infections, excessive hair loss, reduced sperm count and reduced sexual libido.

Where to get it

• Milk
• Whole grains
• Yeast
• Rye bread
• Eggs
• Dark green leafy vegetables
• Lean red meats
• Steamed oysters

Why it's important
Some severe illness can result from a long-term deficiency of vitamin B12 including severe anemia and irreversible spinal cord degeneration with neurological symptoms. Because these symptoms don't appear until after many months of poor B12 intake, it is essential to keep an eye on intake to prevent the situation getting out of control.

People eating a vegan diet are more at risk for vitamin B12 deficiency as most food sources for B12 are animal in origin.

Where to get it

Unfortunately for vegetarians, there are very few non-animal sources of Vitamin B12 as plant matter contains virtually none. That said, the amount of B12 required by the body is very small, and the body's stores last for up to six years. Therefore, sufficient vitamin B12 can be obtained by taking vitamin supplements, or eating non-animal foods that have been fortified with Vitamin B12.

• Eggs
• Milk
• Yogurt
• Cheese
• Fortified miso
• Fortified soy sauce
• Fortified soymilk
• Fortified tempeh
• Enriched cereals
• Lean red meats
• Poultry
• Seafood