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Info of Veganism and Nutrition

Vitamin D and B-12: Vitamin D is essential to maintain the health of bone and to stop bone fracture. It can easily be obtained from sunlight. People who get too little or no sunlight should intake 15 micrograms of Vitamin D in food or through supplements. Animal derived products are a good source that is hard to get from a vegan diet, so a supplement may be necessary for vegan followers.

Vitamin B-12 is necessary for cell metabolism and 2.4 micrograms is recommended for adults. Soy products are a good source of this vitamin.

Calcium and Potassium: calcium is necessary for strong bones as well as helping in proper functioning of blood vessels and muscles, and potassium cuts the salt’s nature of raising blood pressure, decreases bone loss, and reduces the risk of kidney stones. But most of the Americans lack in adequate amount of calcium and potassium both. People older than 50, should try to get 1,000 to 1,300 mg of calcium. 700 mg of potassium is the recommended intake from food and as you are taking more amounts of dark green veggies, juices, soy yogurt and fruits being a vegan then you can easily get the recommended amount of Calcium and Potassium.

Iron and Zinc: Iron is essential to balance the hemoglobin that helps in carrying oxygen throughout the body. Adult people need children needs 7 -10 mg of iron where as an adult man should take 8 mg and woman should take 18 mg daily. A vegan diet for iron is non-heme, means this type of iron is not absorbed promptly. So Recommended Dietary Allowances for Iron is higher in vegans. Legumes, nuts and seeds, raisins fortified cereals and grains and broccoli are a good source of iron.

Zinc strengthens our metabolism and healing. It is proved that vegan needs 50% more Zinc in comparison of meat eaters. Zinc in Plant foods cannot be absorbed completely, so 18 years old and above needs 40 mg of Zinc on a daily basis.

Omega-3 Fatty Acids: omega-3 fatty acids are highly beneficial in inflammatory diseases, lowering blood pressure, joint pains and against depression. Incorporate ground flax seed walnuts, soy-beans, olive oil in your daily intake to get the Omega-3.