ESSENTIAL NUTRIENTS FOR VEGETARIAN OR VEGAN DIETS
Plant foods contain less iron than animal foods, and the iron found in plant foods is not as well absorbed into the body as the iron found in animal foods.
Vegan food sources of Iron: fortified breakfast cereals, soy-based foods, dried prunes, dried apricots, nuts, beans, legumes and fortified whole wheat bread.
Plant foods contain less zinc that animal foods, and zinc deficiency is more common among vegans than iron deficiency.
Vegan food sources of Zinc: soybeans, soy milk, vegan imitation meats, fortified breakfast cereals, nuts, seeds, mushrooms, lentils, black-eyed peas, split peas and wheat germ.
Vitamin B12 is only found in animal products.
if you eat a vegan diet you should either
— Eat fortified foods 2-3 times per day to get at least 3 micrograms of B12, or
— Take one B12 supplement daily with at least 10 micrograms, or
— Take a weekly B12 supplement with at least 2000 micrograms.
Vegan food Sources of Vitamin B12: fortified soy-based beverages, fortified breakfast cereals and fortified vegan imitation meats.
Vitamin B2 is mostly found in meats and dairy, and therefore vegetarian and vegan-based diets are usually lower in this essential nutrient.
Vegan Food Sources of Vitamin B2: almonds, fortified breakfast cereals, mushrooms and soy milk.
OMEGA-3 FATTY ACIDS
Vegan supplements with the highest bioavailability are from algae-sourced omega-3 supplements.
Vegan food sources of omega-3s: canola oil, ground flaxseeds, flaxseed oil, walnuts, walnut oil, soybeans and tofu.