Nutrients to pay close attention to include protein, vitamin B12, calcium, vitamin D and iodine. The following foods and supplements will help you meet daily nutrient needs from your vegan diet in 2015. Studies conducted on vegetarian populations have shown that protein intakes are right on target with requirements.
What nutrients should vegetarians focus on?
The Academy of Nutrition and Dietetics is another good source for dietary recommendations. Regardless of the kind of meat-free diet practiced, vegetarians should focus on getting enough protein, iron, calcium, zinc, vitamin B12, riboflavin, alpha-linolenic acid, and vitamin D.
What are the special nutritional needs for vegetarians?
As children grow, they need loads of nutrients – a vegetarian diet should include:
- Protein alternatives (such as nuts, eggs, legumes and tofu).
- Energy for growth and development.
- Iron to prevent anaemia.
- Vitamin B12.
- Vitamin D and calcium to prevent bone disease.
- Suitable fats from non-meat sources.
Why do vegetarians need to pay special attention to vitamin B12?
B-12 foods for vegans
Because vegans avoid all animal-derived products, they may rely on vitamin B-12 fortified foods, such as certain breakfast cereals and nutritional yeast. Plant foods do not produce vitamin B-12, so it is vital that vegans find alternative sources of vitamin B12 to remain in the best health.
Do vegetarians get all their nutrients?
By eating a variety of foods including fruits, vegetables, legumes, nuts and seeds, soy products, and whole grains, vegetarians can get adequate nutrients from non–meat sources.
Do vegetarians drink milk?
They do eat eggs and dairy products. Lacto-vegetarians do not eat meat, poultry, fish, or eggs. They do eat dairy products, such as milk, yogurt, and cheese.
What is the best multivitamin for vegetarians?
Best General Vegan Multivitamins
- Deva Vegan Multivitamin.
- Country Life Max for Vegans.
- Performance Lab NutriGenesis Multi for Women.
- Naturelo One Daily Multivitamin.
- Garden of Life Multivitamin for Women.
- Performance Lab Multi for Men.
- Naturelo Whole Food Multivitamin for Men.
- Garden of Life Multivitamin for Men.
How do vegans get all their nutrients?
Vegans can get protein from nuts, peanut butter, seeds, grains, and legumes. Non-animal products like tofu and soymilk also provide protein. Vegans have to consider getting enough “complete proteins.” A complete protein contains all the amino acids your body needs to help maintain your metabolism.
How do vegans get B12?
The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements, such as our very own VEG 1. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.