Vegan Diet B12 Iron. This elusive nutrient is vital for making red blood cells, nerves, and dna. Besides getting enough protein, it is equally important to include enough calcium and iron in a vegetarian diet, if youβre vegan, vitamin b12 is also a concern.
A deficiency of b12 can cause tiredness, fatigue, and anaemia, and is a particular risk for vegans. A balanced vegan diet should be split into four food groups: βcooking food in a cast iron skillet can help increase the amount of iron in foods as well,β advises registered dietician, kathryn bloxsom.
Now b12 is a little trickier for strict vegetarians and vegans, since it only comes from animal sources like meat and dairy.
The good news is that you can get all the iron you need from a vegan diet because there are lots of plant foods containing good amounts of this mineral. (1) the vegetarian nutrition dietetic practice group (vndpg) of the academy of nutrition and dietetics says that all. Protein is one of most people's biggest concerns, but they also worry about other nutrients like calcium, iron, omega 3's and vitamin b12. Eat fortified foods two or three times a day to get at least three micrograms (mcg or Β΅g) of b12 a day.
