Vitamins and minerals can be difficult to obtain from a vegan diet, with certain vitamins more commonly found in meat, fish, or dairy products. But there are ways to get essential nutrients while being vegan, be it by consuming certain foods or taking supplements. There are six vitamins and minerals recommended for a healthy vegan life.
The six vitamins and minerals were revealed by Holland & Barrett and include iron, calcium, zinc, vitamin B12, omega-3 and iodine.
Iron is important for healthy red blood cell production, but it is found in heme iron in meat and fish and non-heme iron in vegetable sources.
It explains, “Researchers have found that non-heme iron is harder for our bodies to absorb.
“To improve absorption, combine your meals with foods and drinks rich in vitamin C.”
Iron-rich plant sources are green leafy vegetables, nuts and whole grain products.
The mineral can be hard to come by if the main source of dairy products are cut out of the equation.
It advises: “Dip in sesame seeds, kale, tahini, almonds, legumes, and dried fruits. Plant milk (except organic versions) is also often fortified with calcium. “
This is an important mineral when it comes to maintaining healthy cells.
Although it’s mainly found in meat, shellfish, and dairy products, whole grains, soy, legumes, beans, nuts, and seeds are also good sources.
This vitamin is only found naturally in meat, fish, and dairy products, but there are also some plant-based foods that contain B12.
It recommends: “Plant milk, yeast extract, and breakfast cereals are fortified with vitamin B12 – eat them twice a day.
“A B-complex supplement with at least 10 mcg B12 per day (or 2000 mcg per week) can also help to top up your levels.”
Omega-3 essential fatty acids are essential for a healthy brain, heart, and eyes, but are mainly found in oily fish.
But don’t worry, they say: “A vegetable source of omega-3 is ALA, but our body can only convert 10 to 30 percent of ALA into DHA [one of the most important omega-3 essential fatty acids].
“Chia seeds, walnuts, flax seeds, hemp seeds and rapeseed oil contain ALA, while algae and algae oil supplements are a vegan source of EPA and DHA.”
The mineral is needed for normal thyroid function, growth, and metabolism, but the richest sources are dairy products, fish, and shellfish.
While algae are a good source of plants, it is recommended that “limit your consumption of algae to just once a week or choose something that regulates iodine levels – either a daily iodinated multivitamin or a seaweed supplement.”
Dietary supplements are recommended to help with a number of health conditions, including low sex drive.