Three Key Nutrients to Get if You're Vegan




National Nutrition Month Tip #21⁣ Get enough vitamin D, vitamin B12 and iron on a plant-based diet by following a few simple steps. ⁣⠀ ⁣⠀ Vitamin D⁣⠀ 🌱Choose vitamin D fortified plant-based mylks. ⁣⠀ 🌱Choose mushrooms soaked in sunlight (they make vitamin D just like us, from the sun!)⁣⠀ 🌱Consider taking vitamin D supplements but get your levels checked before dosing.⁣⠀ ⁣⠀


Vitamin B12 ⁣⠀ 🌱Choose cereals and plant-based milk fortified with B12 ⁣⠀ 🌱Add 1-2 Tbsp nutritional yeast to your meals each day. ⁣⠀ 🌱Take a B12 supplement if you're vegan, don't wait to have your levels checked. B12 symptoms can take a year to develop. Key is in prevention. ⁣⠀ ⁣⠀



Iron⁣⠀ 🌱Food sources rich in iron include beans, leafy greens, tempeh, cereals, nuts and seeds ⁣⠀ 🌱Eat foods high in vitamin C with high iron foods to enhance iron absorption. Consider a spinach salad with orange slices or oatmeal with strawberries. ⁣⠀


If you think you might be deficient in any of the above, consider getting levels tested!⁣⠀ ⁣⠀

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e: nichole@purelyplanted.com

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