Vitamin reminder for vegetarians

Vitamin memo will be useful not only to vegetarians, but also to all who care about the usefulness of the diet: in the end, fruits, vegetables and grains are present on the table every healthy person.
So, here is a brief list of some vitamins, minerals and nutrients that lists the products in which they are contained. Products designed for vegetative and pesketariantsev; omnivorous people just need to add to them the usual meat.
Protein:

dairy products, and legumes (beans, lentils), for pesketariantsev - seafood.
Omega-3:

fresh flaxseed oil, walnuts, for pesketariantsev - salmon, any fatty fish, fish liver oil.
Iron:

buckwheat porridge, muesli and wholemeal bread, dark green leafy vegetables (especially spinach), legumes (especially lentils), nuts and seeds (especially pistachios, cashew nuts, sesame seeds and pine nuts), oatmeal, oats, dried fruits (especially figs and apricots), and eggs.
* Inhibit the absorption of iron phytic acid (found in grains, legumes, bran), calcium, tea, coffee and cocoa, as well as some spices and dietary fiber - so tea and coffee should drink at least half an hour after taking the iron-rich foods. Increase the absorption of iron and vitamin C, some other natural acids contained in fruits and vegetables.
Vitamin B12:

eggs and dairy products (cheese, for example), plus foods fortified with vitamin B12 - yeast extract, soy products, margarine and special snacks, as well as nutritional supplements. Pesketariantsy can get vitamin B12 from fish (salmon, salmon), oysters and crabs.
Calcium:

Cheese, 9% strength cottage cheese, yogurt and other dairy purged legumes - peas, green peas, lentils, soybeans, beans, green leafy vegetables (spinach, lettuce, celery), carrots, turnips, radishes, asparagus, cabbage, beets, baked potatoes, seeds (sesame, sunflower and flax), bran, bread, rye, oats, nuts, dried fruit, and tofu. Fruits and berries: apples, cherries, gooseberries, strawberries, currants, oranges, pineapples, peaches, grapes, apricots, blackberries.
Potassium:

oranges, bananas, cantaloupe, watermelon, baked potatoes, legumes (peas, lentils), carrots, avocado, spinach, cucumber, onion, lettuce, parsley, asparagus, horseradish, garlic, black currants, cabbage, grapefruit, radishes, tomatoes, dried apricots , raisins, prunes, bread, rye, oats