By Abigail Carroll. Vegetarian Diet. At Tuesday, April 30th 2019, 05:53:08 AM.
Another nutrient to be aware of is vitamin D. Much of our vitamin D is metabolized via sunlight on the skin, but you can also obtain it from fortified vegan spreads and soy milk. Some vegans choose to supplement with vitamin D, especially during the winter months when sunshine is in short supply. When choosing a supplement, aim for 10 micro-grams daily and remember, some forms of vitamin D supplement are not vegan, and some are thought to be more bio-available and therefore more effective. Vitamin D in the form of D2 is suitable for vegans, but vitamin D3 may not be, so look for a vitamin D3 product that is derived from lichen, which is suitable for vegans.
Animal products like eggs and dairy are also high in protein and micro‐nutrients like calcium, potassium, phosphorus, iodine, iron, and2 magnesium. Completely cutting these foods out of your diet can increase your risk of nutritional deficiencies. In particular, vegans may be at a higher risk of deficiency for vitamin B12, vitamin D, calcium, iodine, iron, and protein. This can lead to an increased risk of issues like anemia, weakened bones, and impaired immunity.
Fortified foods, especially those enriched with calcium, vitamin D and vitamin B12, should also make a daily appearance on your plate.Furthermore, vegans wanting to enhance their absorption of iron and zinc should try fermenting, sprouting and cooking foods. Also, the use of iron cast pots and pans for cooking, avoiding tea or coffee with meals and combining iron-rich foods with a source of vitamin C can further boost iron absorption. Moreover, the addition of seaweed or iodized salt to the diet can help vegans reach their recommended daily intake of iodine.