One of the prime nutrients vegetarians are not getting enough is calcium. Sipping on a glass of milk only does not satisfy the basic calcium requirement. Dearth of calcium on the other hand can make the bones fragile and teeth affected. Another crucial role of calcium is in boosting the nerve cells. If you are looking for a catalyst that optimizes better muscle contraction, calcium is your best resort.
So, to incorporate more calcium in your vegan diet, try and chow down plant sources like bok choy, kale and broccoli. Of course milk, soya products and other dairy stuff are enriched with high quality calcium. In a nutshell, making up for a loss of calcium in a vegetarian diet is no big deal. You simply need to be heedful about what foods to gorge upon.