How vegans can get vitamins in their daily diet

fruit and veg

With effective planning and a good understanding of what makes up a healthy, balanced vegan diet, you can often get all the vitamins and minerals your body needs to be healthy without having to rely on daily supplements.

On the other hand if you have a busy schedule or find it hard to plan a properly balanced diet you could be missing out on essential nutrients your body needs. Vegans in particular need to ensure they get enough iron, calcium and vitamin B12.

What are the main things we need for a balanced diet?


This is a mineral that plays an integral role in the production of red blood cells in the body. Good sources of iron include broccoli, beans, tofu, wheat, and raisins. You could also consider eating iron-fortified cereals.


This is an important nutrient for almost all parts of the body. The building blocks of proteins are known as the amino acids. You can get these from peanut butter, nuts, grains, seeds, and legumes.


This is the nutrient that is responsible for strong bones as well as protects you from osteoporosis, which is a health condition that weakens your bones and might cause breaks. Consider eating bok choy, broccoli, and kale. Soy milk also contains calcium.

Vitamin D

Vitamin D is another nutrient that will give you the best bone health. It ensures that your body absorbs enough amounts of calcium, thereby promoting bone growth. Your body naturally produces Vitamin D when exposed to sunlight, which is why you are advised to get at least ten minutes of sunlight each day. 

Vitamin B 12

Besides protecting you from anemia, Vitamin B12 helps to produce red blood cells in your body. While Vitamin B12 is mostly found in shellfish, fish, meat, and other dairy products, you can also get it from products that are fortified with the vitamin. Food such as soy milk and other cereals.

The Bottom Line

If you are a vegan, there is a good chance you have incorporated much of the above into your diet. If not you may want to consider taking a quality multivitamin

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