As a vegan you have probably already noticed that people assume that you are more unhealthy and are unlikely to be getting inadequate amounts of protein, calcium and other vitamins and minerals. The truth is that although you need to keep a close eye on your diet it is relatively easy to get a good balanced diet without having to take supplements. There are even vegan bodybuilders. Take a look at www.veganbodybuilding.org to see how to do it.
Below is a list of common vitamins and minerals and which foods you should eat to get enough of them:
B2 - mushrooms, almonds, leafy green vegetables, yeast extracts and whole grains
B12 - fortified foods, brewers yeast
Calcium - tofu, green leafy vegetables, dried fruit, seeds and some fortified foods such as soya milk
Vitamin D - sunshine, fortified foods such as margarine
Fatty Acids - rapeseed oil and soya oil
Iodine - seaweed
Iron - dried fruits, whole grains, nuts, green leafy vegetables, seeds and pulses
Omega 3 - flax seeds and flax oil (also helps to reduce your Omega 6 intake found in sunflower oil)
Protein - nuts, seeds, grains, soya, pulses
If you do feel that you would still like to take a vitamin or mineral suppliment the links below go to websites that can provide those:
