Vegan Vitamin D. Vitamin D, better known as the vitamin that helps fight diseases such as osteoporosis and certain cancers, is also calling the vitamin D precursor. Vitamin D is produced by exposure to the sun’s UV rays and also by certain food sources, such as seaweed. Vitamin D plays an important role in maintaining health, but like all nutrients, too much can be toxic to the body. So even in a Vegan diet, a good amount of Vitamin D is still needed for the body to absorb the proper amounts of calcium and phosphorus, as well as other minerals.
Biotin, also known as Vitamin H, is another Vegan vitamin. B12 is an essential nutrient for many body processes, including growth, metabolism, nervous system development, etc. Biotin is only produced naturally in the liver. However, a deficiency of this vital nutrient can lead to anemia, an increased risk of developing cancer, decreased resistance to infection, increased risk of cardiovascular disease, and premature aging. To avoid anemia and other side effects of a Vegan diet, it’s wise to increase intake of foods rich in this vitamin.
Calcium. Calcium is one of the most important Vegan vitamins, because it helps maintain healthy bones and teeth. In addition, it contributes to strong muscles and the maintenance of a healthy skin and coat. It’s important to eat foods that are high in calcium to avoid anemia and other side effects of a Vegan diet. However, it is the best choice to choose calcium-rich alternative foods, such as milk, soaps, juice, and cereals, to enjoy a higher level of bioavailability.
Iron. Anemia is common among vegans, because they don’t get enough iron in their diets. If you’re suffering from anemia, it’s very important to make sure you are getting enough iron in your daily diet. Good sources of iron include spinach, green leafy vegetables, whole wheat breads and pasta, dried beans, peas, nuts, and seeds. However, if you feel anemia is affecting your body, consider taking a supplement.
Folic Acid. Vegan foods aren’t high in folic acid, so many vegetarians and vegans don’t take advantage of the health benefits of this vital nutrient. Unfortunately, a lot of companies add the chemical to their Vegan vitamin supplements, so it’s difficult to find quality products that contain it. Fortunately, there are lots of reliable online sources where you can get enough veggie-based vitamins and supplements to help make sure you are getting enough of this important substance every day.
Vegan Protein Powder. Another nutrient commonly lacking in a healthy vegan diet is adequate intake of vegan protein. Vegan protein powders can replace some animal products in your diet without affecting your nutritional needs. These can be used for muffins, cereal bars, oatmeal cookies or other quick-to-make snacks, or used as a filling for sandwich fillings.
Vitamin E. Most people don’t get enough vitamin E in their diets, especially in the Western world where it’s widely recognized to be an important antioxidant and fat-soluble vitamin. Vitamin E can help keep your skin looking good, help with arthritis, prevent cancer, slow the aging process, and more. It’s really one of the best vitamins, you can add to your diet sun exposure. However, because it is fat soluble, you need to get enough of it through diet sun exposure to get enough of it. That’s why you should choose a good quality sunscreen with an SPF of at least 15 and stay out of the direct sunlight when using it.
Vitamin D. Deficiencies in this mineral is associated with a number of diseases including osteoporosis, colon cancer, stroke and high blood pressure. The recommended daily allowance of vitamin D for adults is 1,100 international units per day, however, most don’t get enough of it. Kids may be deficient because their bodies convert the beta-carotene in their diet into the vitamin as a response to increased risk of cancer and heart disease. Kidney disease and increased risk of colon cancer are also associated with vitamin D deficiency. So while increased risk of these disorders is an issue for adults, they could be even more important for children and teens since they are much less exposed to natural sunlight.