A typical misconception is that vegetarian vitamins, that’s the vitamin intake of a vegetarian, is lacking in some ways and for that reason somehow unhealthy. Nevertheless, the reality is that there are only two vitamins, B12 and D, that don’t naturally occur in plant based sources With the exception of those, eating a healthful and varied diet should provide every vitamin that a human requires. If you are eating a non vegan diet that includes dairy and\/or eggs, then you will most likely not have to worry about any of these. Calcium is vital for overall bone tissue health as well as reducing the risk for osteoporosis.
This vitamin is usually associated with milk along with other dairy products, and was a common selling point for the dairy industry for many years. If you decide to eliminate dairy from your diet, don’t fret, there are other sources of calcium outside of animal sources.
Here are only a couple of the abundant selection of plant based calcium sourcesLeafy greensDried FruitCalcium fortified orange juiceIron is needed in the circulatory system, that provides oxygen to the bodies organs. Iron deficiency can result in anaemia. Iron is in a form that is somewhat easier to soak up when it’s found in animal sources, however an adequate supply of strictly plant foods is easily achieved.
Here are a few sources of iron: Whole GrainsLeafy GreensVitamin D isn’t naturally occurring in plant foods, but it’s synthesized by the body during exposure to sunlight. Sadly for people with darker skin, like myself, this process would take a significant amounts of daily exposure to the sun. To be on the safe side, find a good multivitamin, or find foods which are fortified with vitamin D .Vitamin B12 – This is the vitamin that you must supplement if you’re not eating any foods from animal sources. Find a good multi vitamin which includes B12 and take it daily. Technically, your body needs very little of this vitamin, and in several cases it may be stored within your body for many years.nonetheless you don’t want to risk vitamin deficiency.