Your body needs protein for a number of reasons, the most significant of which is the growth and repair of your body's cells. Protein also transports other nutrients around your body, enhances your immune system, helps maintain fluid balance in your body, and provides an emergency source of energy. Protein also helps satiate appetite, which can help with weight loss.

Protein deficiency in children can impair growth, and in adults, lack of protein can cause loss of hair and muscle mass and abnormal accumulation of fluid.

Typical non-vegetarian diets contain well above the actual daily protein requirements, so contrary to popular myth a carefully-chosen vegan/vegetarian diet can generally still provide sufficient protein.

Where to get it

• Legumes
• Nuts and seeds
• Grains
• Green leafy vegetables
• Yellow fruits and vegetables
• Tofu
• Soymilk
• Milk products
• Eggs
• Fish
• Lean meats
• Poultry

Why it's important
Calcium plays a vital role in nerve and muscle function, clotting of blood, enzyme regulation, insulin secretion and overall bone strength.

When you don't get enough calcium from food, your body draws calcium out of your bones instead. This bone loss over a period of years may lead to osteoporosis - thinning of the bones (porous bones). The bones become weak, brittle and easy to fracture, particularly the bones of the wrist, hips and spine.

Loss of height and curvature of the spine may also develop from lack of calcium, as may periodontal disease - the deterioration of the jaw bones that support the teeth.

Where to get it

• Milk
• Cheese
• Yogurt
• Buttermilk
• Green leafy vegetables
• Tofu (if processed with calcium)
• Orange juice (fortified)
• Enriched bread
• Sesame seeds
• Turnip greens
• Salmon with bones (canned salmon); sardines