DAY 9 – Vegan without supplements?

Is it possible to get all the nutrients you need from a vegan diet without taking supplements?

Cutting out animal products can put you at risk of not getting enough protein, Omega 3, Vitamin B 12, Vitamin D, iron and calcium.

It is possible to get almost all of these nutrients form plant based foods!

Plant protein is found in: Lentils Beans Oats.

Calcium is found in: fortified products such almond milk, broccoli soybeans.

Iron is found in: enriched bread/pasta green veg including kale, spinach and beans.

Omega 3 fatty acids are found in: Flaxseeds Rapeseed oil Walnuts

Vitamin B12 is only found naturally in animal products. So if you are vegan, you should consider taking a Vitamin B12 supplement.

Vitamin D: The best source of natural vitamin D is sunlight – however we all know that we don’t get enough of this in the UK in the winter! Therefore the Government recommends that everyone should take a vitamin D supplement of 10 mg every day. This is especially important for vegans as the few foods that contain Vitamin D are animal products.

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