The major source of vitamins and minerals for vegetarians is

Vegetables and fruits are the primary sources of essential vitamins and minerals for vegetarians. While whole grains like wheat and rice provide B vitamins and trace minerals, fruits and vegetables offer a more diverse and concentrated profile of micronutrients, including Vitamin C, Vitamin A, and various antioxidants [1]. Fruits and vegetables are specifically highlighted as essential for maintaining a balanced diet and reducing the risk of age-related diseases due to their high vitamin and mineral content. Although legumes like black gram and soybeans are excellent sources of protein and certain minerals like iron, they do not provide the full spectrum of vitamins found in fresh produce [2]. For vegetarians, consuming a variety of fruits and vegetables is critical to meeting the Recommended Daily Allowance (RDA) of micronutrients that might otherwise be obtained from animal products [2].

Sources

1. [1] https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals
2. [2] Indian Economy, Vivek Singh (7th ed. 2023-24) > Chapter 11: Agriculture - Part II > Advantages of Organic farming/products: > p. 347