Vegan diet and nutrients

Vegan diet and nutrients
A vegan diet can be balanced and healthy, but requires an extra effort to do because it forces you to give up the nutrients in foods of plant origin

The nutrients to balance the vegan diet are available including a variety of grains, fruits and vegetables. Vegans should strive to get enough iron, calcium, vitamin D and vitamin B12.

Iron. It is important for blood. Can be obtained from grains, seeds, soy foods, fortified breakfast cereals and green leafy vegetables like spinach.

Vitamin C. Promotes the absorption of iron. It is obtained from citrus fruits, and tomatoes.

Calcio. The truth is that the best sources of calcium are dairy products. But for the vegan foods are fortified with calcium such as soy products, orange juice, cereals and cereal bars. And as natural foods are almonds, figs, parsley, oatmeal, soy flour, wheat bread, Brazil nuts and kale.

Vitamin D. It is necessary for strong bones.If you live in cold weather you must take care to obtain sufficient quantities of this vitamin, they need sunlight for their production. Soy milk is a great source of vitamin D.

Vitamin B12. Only be obtained through foods of animal origin, so that you can only get it from plant form of soy milk and cereals fortified with vitamin B12 and yeast flakes.