Calcium: Essential for building and maintaining teeth and bones. The best sources are low-fat milk and other dairy foods, but you'll get sufficient amounts from dark green vegetables such as collard greens, kale, and broccoli. Some juices, cereals, yogurt, and soy products are enriched with calcium.
Iodine: A component of thyroid hormones, which help regulate metabolism and the function of the brain, heart, kidneys, and thyroid gland. A small amount of iodized salt (1/4 teaspoon) each day can be helpful for vegetarians.
Iron: A key component of red blood cells, While it's abundant in beans and peas, whole grains, and dark green leafy vegetables, the form of iron found in plants is not as easily absorbed as that from meat. Pairing foods high in vitamin C with sources of iron will help the body absorb it.
Omega-3 fatty acids: crucial for cardio-vascular health. Plant sources include walnuts, flaxseeds, and soy.
Protein: maintains healthy skin, bones, muscles, and organs. Eggs and dairy are good sources, but sufficient protein can also be obtained from plant-based foods if a variety of them-particularly soy products, legumes, nuts, seeds, and whole grains-are eaten throughout the day.
Vitamin B12: necessary for the production of red blood cells and to prevent anemia. It's found almost exclusively in animal products. Consider a vitamin supplement, vitamin-enriched cereals, or fortified soy products.
Vitamin D: Essential for bone health. This vitamin is added to cow and goat milk and some brands of rice milk and soymilk. It you're not eating fortified foods or getting adequate sunlight, consider supplementing with vitamin D2, which is the form derived from plants.
Zinc: A key component of many enzymes. Like iron, it isn't easily absorbed from plants, but good sources are whole grains, legumes, and nuts. Cheese is useful source if you eat dairy products.
'Becoming a Vegan' and "Transition to Vegarianism"
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