Veganism: Nutrients you may be lacking
Make sure youâre eating a balanced and nutritional vegetarian diet! If you diet is unbalanced, you may be lacking these essential nutrients and vitamins.
Protein is used to build, maintain and repair tissue, muscle, and skin. Your hair and nails are mostly made up of protein. Proteins are the building blocks of life. Therefore, itâs essential you have them in your diet.Â
High sources of protein can be found in beans, lentils, chickpeas, nuts, nut butters, seeds, quinoa, and tofu. You can also add scoops of protein powder to your smoothies.
Omega-3âs are the âgoodâ types of fat thatâs most often found in fish. Some heath benefits include lowering risk of heart disease, fighting depression and anxiety, and improving bone and joint health.
 Algae, flax, and chia, are great alternatives to getting omega-3âs.
Vitamin B12 is responsible for making DNA, forming red blood cells, and keeping the nervous system running properly. This essential vitamin isnât created in the body so you have to get it from food or supplements.Â
The best source of vitamin B-12 can be found in dairy products, meat, seafood, and poultry. However, these are restricted in the vegan diet. But never fear, you can get it from nutritional yeast, seaweed, shitake mushrooms, and itâs also contained in some breakfast cereals and soy products!
You have more calcium in your body than any other mineral. Keep your bones strong and healthy by getting your daily dose of calcium.
 Great vegan calcium sources inclue Grains, beans, nuts, seeds, oatmeal, fruit (dried figs, oranges), soymilk, tofu, and greens (kale, turnip greens, seaweed)
 Iron deficiency is the most common nutritional deficiency and most often leads to anemia. Easily avoid this, by getting iron from Legumes (Lentils, soybeans, tofu, lima beans), Grains (Quinoa, fortified cereals, brown rice, oatmeal), Nuts and Seeds (Pumpkin, squash, pine, pistachio, sunflower, cashews), and vegetables (tomato sauce, collard greens)
While important, Vitamin D is probably the easiest of vitamins to obtain, though people still become deficient in it!
 Vitamin D can be found soy milk, almond milk, mushrooms, and tofu. But the easiest? Get just 10 minutes of sunlight for your daily dose.
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