Vegan Vitamins And Minerals

A vegan diet is a type of vegetarian diet which includes only foods from plants. Unlike ovo-lactovegetarians, vegans do not consume eggs, milk, and products made from them. According to the American Heart Association, vegetarian diets can be healthy and complete if they are carefully planned. Vegetarian diets also have the advantage that they are usually lower in fat, saturated fat, and cholesterol than nonvegetarian diets. However, some vitamins and minerals may be lacking, so supplements should be taken.

Vitamin B12

Vitamin B12 is found only in animal products and thus vegans will be deficient in it unless they consume fortified foods, such as fortified breakfast cereals or fortified soy products. Deficiency of B12 causes anemia, nerve damage, pregnancy complications and may increase heart disease risk. It is highly advised that vegans take a supplement containing adequate levels of this vitamin.

Calcium

Milk and dairy products are the main source of calcium in the diet and thus vegans have a greater risk of being deficient. Calcium is essential for healthy bones and an inadequate intake causes rickets in children, and osteomalacia and osteoporosis in adults. Vegan foods that contain calcium include the dark green leafy vegetables, legumes, some nuts and soy products.

Iron

Iron is an important mineral for red blood cell production and an inadequate intake causes iron-deficiency anemia. Red meat is the most concentrated source of iron and therefore vegans are at a greater risk of becoming deficient. Moreover, according to the "Manual of Dietetic Practice," iron from plant sources is not absorbed as well as iron from meats. Vegan sources of iron include green leafy vegetables, whole grains, kidney and lima beans, dried fruit, sesame seeds and soybeans. Vitamin C enhances the absorption of iron and therefore foods containing vitamin C should be eaten with iron-containing ones. Coffee and tea reduce the absorption of iron.

Zinc

While plant foods are rich in zinc, absorption of zinc from plants is lower than that from meats. Because of this, The "Vegan RD" recommends that vegans may require 50 percent more zinc than omnivores. Good vegan sources include whole grains, nuts and legumes.

Iodine

Iodine is an essential trace element that is used by the thyroid gland -- this gland regulates metabolism via the hormone thyroxine. Adequate iodine intake is also important during pregnancy to ensure healthy brain development of the fetus. Certain plant products, such as cruciferous vegetables, soy and flax seeds, contain 'goitrogens'-- substances that counteract iodine. Vegans are advised to take a supplement and/or use iodized salt.