Calcium
Green leafy vegetables, such as broccoli, kale and collards; beans, almonds and dried figs, in addition to calcium-fortified soy- and rice milks are excellent sources of calcium.
B12
A daily supplement of B12 is needed for everyone who eats a plant-based diet.
B12 is also found in fortified soymilk and wholegrain cereals (please look at the labels).
Vitamin D
Sunlight on the skin (daily 20-30 minutes on face and hands) is recommended. As well, Vitamin D is found in fortified non-dairy milks and supplements.
Omega-3
Chia and flax seeds, algae DHA oil, Uno´s Choice, Happy Delight (Pure Planet) and some other high-quality oils can be found in natural health food stores and some supermarkets.
Protein
Legumes, such as beans, lentils and peas; grains, greens, vegetables and nuts & seeds contain high levels of protein. Soybeans have an extraordinary composition of amino acids. To read more about amino acids and proteins, please see the following article, Protein, in the link below.
Iron
Green leafy vegetables, whole grains, nuts & seeds, beans, beets, dried fruit, such as apricot, raisins and prunes contain iron. Vitamin C enhances iron absorption when added to the meal, so try to drink a glass of orange juice or eat some slices of red bell pepper to the iron-rich food you are eating.
In addition to getting nutrients naturally through food, as a vegan, it can be wise to
take a supplement for omega-3 fatty acid, a daily multivitamin-mineral tablet, and
do not forget your B12 supplement :-)
To read more about vegan nutrition, please visit this website, (nutritionmd.org)
