Vitamin B12

It’s widely recognized and recommended that vegans should supplement Vitamin B12 in their diet. This is because Vitamin B12 is mainly present in animal products, and it can be difficult to get enough of the vitamin from plant-based sources. 

Importance of Vitamin B12

According to Healthline, Vitamin B12 is important for many bodily processes, including protein metabolism and the formation of oxygen-transporting red blood cells. It also plays a crucial role in the health of your nervous system. 

Plant-Based Sources?

Vitamin B12-fortified foods, plant-based supplements included with…

  • Plant milks

  • Soy products

  • Breakfast cereals

  • Nutritional yeast

As veganism grows in popularity, more and more food is being fortified with Vitamin B12.

Iron

Iron deficiency is the most common deficiency in the world — up to 80% of people in the world don’t have enough iron in their system! Women, especially, are at risk of developing iron-deficiency anemia during menstruating years or pregnancy. 

Importance of Iron

Iron is a nutrient used to make new DNA and red blood cells, as well as carry oxygen in the blood. Having too little iron in your system can lead to fatigue and decreased immunity. 

Plant-Based Sources?

Did you know that iron can be found in two forms? These are called heme and non-heme.  Heme iron is only available from animal products, whereas non-heme iron is found in plants. Heme iron is better absorbed by the body, so that’s why vegans and vegetarians tend to require more iron from plant-based sources.

Non-heme sources of iron include…

  • Legumes (lentils, chickpeas, kidney beans, black beans)

  • Dark leafy greens (kale, spinach)

  • Nuts

  • Seeds

  • Wholegrains

  • Dried fruits