Being vegan does not mean that you should be lacking in essential nutrition. Fortunately, a well-planned vegan diet can provide almost all the nutrition needed for a healthy living. Taking supplements is another way to make sure that your vegan diet is not lacking in any important nutrient. Following is a list of nutrition and their sources for vegans.
- Vitamin K2
Vitamin K is necessary for blood clot formation and strong bones, and it is found in dark leafy greens. Vitamin K2 works well in combination of vitamin D. Vitamin K is difficult to find in plant-based food. Vegans can obtain vitamin K from fermented food, however. Following are the major sources.
- Kefir in plant milk
- Vegan kimchi
- Unpasteurized kombucha
- Natto
- Sauerkraut
- Vitamin D
The major source of vitamin D for vegans is sun exposure. However, sun exposure is not always a feasible option. In such cases, they can add supplements to their vegan diet.
- Vitamin A
Vitamin A is mostly found in animal sources. However, there are nutrients that help our body make vitamin A. Including beta-carotene rich food in diet ensures that our bodies can produce enough vitamin A. These foods include the following.
- Carrots
- Pumpkins
- Dark orange colored squashes
- Sweet potatoes
- Vitamin B12
This is a very important vitamin and it is only produced by microorganisms. Vegans can have vitamin B from the following sources.
- Liquid B complex
- Fortified yeast with vitamin B12
- Vitamin B12 fortified soy milk
- Calcium
Calcium can be found in the vegan diet, but we should make sure that it is included in sufficient quantities. Following are the vegan foods rich in calcium.
- Kale and collard greens
- Broccoli
- Edamame, beans and tempeh
- Hazelnuts, almonds, and pistachio
- Figs
Seaweed like wakame, kelp, and hijiki
