“How To Get Every Vitamin and Mineral On a Vegan Diet
Vegan and predominantly plant-based diets have gradually increased in popularity over the last several years.
Carefully formulated vegan diets can meet all nutrient requirements. However, many people do not follow a nutritionally adequate vegan diet.
For example, veganism has been associated with low intake levels of vitamins B2, B3 and B12, vitamin D, iodine, zinc, and calcium, among other nutrients.
What are the best dietary sources for each nutrient?
Table of contents
Vitamin A, Retinol Activity Equivalents (RAE)
Vitamin C Vitamin D Vitamin E Vitamin K
Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic acid (B5)
Vitamin B6 Folate (B9) Vitamin B12
Vegan-Friendly Dietary Sources of Every Vitamin and Mineral
The guide lists ten vegan-friendly dietary sources for each vitamin and mineral.
Furthermore, for each dietary source, the guide will present the amount of the nutrient a typical serving provides and how that contributes to the recommended daily value.
The USDA’s FoodData Central database is the source of all nutritional data. Recommended daily values (% DV) have been calculated using this data alongside the FDA’s published daily values.”
You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.