VeganFuture
Vegan Nutrition
Vitamins and Minerals for Vegans

Read about the importance of vitamins and minerals and find out vegan sources of each
.

Vegan sources of:
- Calcium
- Vitamin A (Beta-Carotene)
-
B Group Vitamins
- Vitamin B12
-
Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Iron
- Iodine
- Magnesium
- Potassium
- Zinc
- Selenium, Cobalt, Copper
- Manganese, Molybdenum
- Protein
- Fats
- Carbohydrates
- Fibre

See the full list of Vitamins and Minerals for Vegans.

Vegan Nutrition Guidelines

A vegan diet has been shown to reduce the risk of heart disease and obesity. As with any diet, it is important to ensure that the vegan diet is well balanced.  This can be achieved by adhering to the following guidelines:

5-a-day: the UK Department of Health recommends a minimum five portions of fruit and vegetables should be eaten each day. Include a variety of different-coloured vegetables and fruit to ensure a range of health-giving vitamins and minerals.

Limit the use of refined grains since much of the nutrient content is lost. Whole grains, on the other hand, are associated with many health benefits.

Avoid hydrogenated fats, which are damaging to health. Good fats to provide are those containing omega 3, for example rapeseed oil, which has the additional benefit of being cheap and readily available.

Limit the use of salt.

It is important to provide sources of:

Vitamin B12: Readily available in fortified foods such as yeast extract, soya milk, breakfast cereal and margarine. Alternatively a supplement can be provided. Daily amount: 3 micrograms.

Iodine: Found in small amounts in green leafy vegetables and in larger amounts in seaweeds such as kelp. Daily amount: 150 micrograms.

Vitamin D2: Most D2 comes from sun exposure. If this is limited, fortified margarine or soya milk can provide some of the daily requirements. (Note: D3 is not suitable for vegans). Daily amount: 10 micrograms.

Omega 3: Daily amount: one heaped tablespoon of ground flaxseed or two tablespoons of rapeseed oil.

Information from Vegan Society Website. Read more about vegan nutrition at  http://www.vegansociety.com/lifestyle/nutrition/

Download Plant Based Nutrition
A Vegan Society booklet
(pdf 869 KB)

Vegan Food Pyramid
The Vegan Food Pyramid contains 125+ delicious vegan food items with unlimited possibilities!

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