By Abigail Carroll. Vegetarian Diet. At Friday, May 03rd 2019, 21:12:09 PM.
Vitamin D also works an essential role in bone health. Vitamin D is summed to cow's milk, some kinds of soy and rice milk, and some cereals and margarine. Be certain to examine food labels. If you don't eat adequately fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants). Vitamin B‐12 is required to create red blood cells and prevent anemia. This vitamin is located almost only in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B‐12 loss may go undetected in people who consume a vegan diet. This is because the vegan diet is rich in a vitamin named Folate which may mask a lack in vitamin B‐12 until severe problems occur. For this cause, it is essential for vegans to consider vitamin supplements, vitamin-enriched cereals, and fortified soy products.
Calcium‐fortified bread such as two slices of Burgen's Soy and Linseed provides a significant amount of an adult daily calcium needs (35%), as does fortified plant milk (34%) and 100g of calcium-set tofu (50%).Eat at least one serving of linseed (flaxseed), walnuts or Chia seeds every day to keep omega-3 fat high. One way to do this is to add them to a daily green smoothie made with fortified plant milk. This will also increase your intake of 5‐a-day fruit and vegetables.
To get started on the vegan diet, you can turn to the internet, which is full of good information and countless books that offer structured vegan meal plans and recipes. "The Kind Diet" by actress Alicia Silverstone, for example, outlines potential benefits of going vegan, answers common questions and contains a glossary of common terms. It guides readers through the process of converting and is packed with recipes. And the "Skinny Bitch" series – which includes the cookbook "Skinny Bitch in the Kitch" – offers nutrition tips and recipes.