B12 and other nutrients considered deficient in a vegan diet...
One misconception is that a vegan diet is void of certain nutrients, and that the only way to get these nutrients is by ingesting animal products. I don't believe this to be true. In all my years being vegan I have not had any issues getting the nutrition I needed.
Below is a listing of the nutrients considered to be unattainable with a began diet:
Vitamin B-12. Vegans can get vitamin B-12, needed to produce red blood cells and maintain normal nerve function, from enriched breakfast cereals, fortified soy products, nutritional yeast, or supplements.
Calcium. We all need calcium for strong teeth and bones. You can get calcium from dark green vegetables (spinach, bok choy, broccoli, collards, kale, turnip greens), sesame seeds, almonds, red and white beans, soy foods, dried figs, blackstrap molasses, and calcium-fortified foods like fruit juices and breakfast cereals.
Vitamin D. Vitamin D helps our bodies absorb calcium and is synthesized by exposing skin to sunlight. But vitamin D deficiency can occur, especially if you don't spend a lot of time outside. Vitamin D is not found in most commonly eaten plant foods; best dietary sources are fortified dairy products. Vegans can also get vitamin D from fortified foods, including vitamin D-fortified soy milk or rice milk.
Protein. Not getting enough protein is a concern when switching to a vegetarian diet. Protein needs can be met while following a vegan diet if you consume adequate calories and eat a variety of plant foods, including good plant sources of protein such as soy, other legumes, nuts, and seeds.
Iron. Iron from plant sources is less easily absorbed than iron in meat. This lower document.write(defbioavailability161) bioavailability means that iron intake for vegetarians should be higher than the RDA for nonvegetarians. Vegetarian food sources of iron include soy foods like soybeans, tempeh, and tofu; legumes like lentils and chickpeas; and fortified cereals. Iron absorption is enhanced by vitamin C.
Zinc. Zinc plays a role in many key body functions, including immune system response, so it's important to get enough of it, which vegans can do by eating nuts, legumes, miso and other soy products, pumpkin and sunflower seeds, tahini, wheat germ, and whole-grain breads and cereals.
Riboflavin. This B vitamin, which is important for growth and red blood cell production, can be found in almonds, mushrooms, broccoli, figs, sweet potatoes, soybeans, wheat germ, and fortified cereals and enriched bread
Having a well balanced diet provides your body with all the nutrients it needs. One thing to remember; minerals come from the soil, taken up by the plants and in turn are ingested and utilized by animals and people. Vitamins are organic compounds produced by living organisms, animal and plant alike.
Source
http://kidshealth.org/teen/food_fitness/nutrition/vegan.html
Below is a listing of the nutrients considered to be unattainable with a began diet:
Vitamin B-12. Vegans can get vitamin B-12, needed to produce red blood cells and maintain normal nerve function, from enriched breakfast cereals, fortified soy products, nutritional yeast, or supplements.
Calcium. We all need calcium for strong teeth and bones. You can get calcium from dark green vegetables (spinach, bok choy, broccoli, collards, kale, turnip greens), sesame seeds, almonds, red and white beans, soy foods, dried figs, blackstrap molasses, and calcium-fortified foods like fruit juices and breakfast cereals.
Vitamin D. Vitamin D helps our bodies absorb calcium and is synthesized by exposing skin to sunlight. But vitamin D deficiency can occur, especially if you don't spend a lot of time outside. Vitamin D is not found in most commonly eaten plant foods; best dietary sources are fortified dairy products. Vegans can also get vitamin D from fortified foods, including vitamin D-fortified soy milk or rice milk.
Protein. Not getting enough protein is a concern when switching to a vegetarian diet. Protein needs can be met while following a vegan diet if you consume adequate calories and eat a variety of plant foods, including good plant sources of protein such as soy, other legumes, nuts, and seeds.
Iron. Iron from plant sources is less easily absorbed than iron in meat. This lower document.write(defbioavailability161) bioavailability means that iron intake for vegetarians should be higher than the RDA for nonvegetarians. Vegetarian food sources of iron include soy foods like soybeans, tempeh, and tofu; legumes like lentils and chickpeas; and fortified cereals. Iron absorption is enhanced by vitamin C.
Zinc. Zinc plays a role in many key body functions, including immune system response, so it's important to get enough of it, which vegans can do by eating nuts, legumes, miso and other soy products, pumpkin and sunflower seeds, tahini, wheat germ, and whole-grain breads and cereals.
Riboflavin. This B vitamin, which is important for growth and red blood cell production, can be found in almonds, mushrooms, broccoli, figs, sweet potatoes, soybeans, wheat germ, and fortified cereals and enriched bread
Having a well balanced diet provides your body with all the nutrients it needs. One thing to remember; minerals come from the soil, taken up by the plants and in turn are ingested and utilized by animals and people. Vitamins are organic compounds produced by living organisms, animal and plant alike.
Source
http://kidshealth.org/teen/food_fitness/nutrition/vegan.html
