Dear Vegans

Please take care. Make sure you have enough B12, calcium, iron and folate in your diet.

In the United States fortified Soy Milk (25% calcium, 50% B12, protein) and fortified breakfast cereals ( Recommendation: Basic 4 by General Mills - has plenty of B12 B1, B2, B6) are available. Almond Milk may not provide as much B12 and calcium although almonds are vey good for you.

The other B vitamins come from wheat, grains and fortified pastas and breads.

Other countries may do this but you may have to check the labels on foods.

Leafy greens and broccoli are good sources of calcium and iron.

Cruciferous vegetables (cauliflower, broccoli, cabbage) give Choline (for the brain).

Anti-oxidants and folates come from citrus and berries.

Nuts are good for vegans.
Sprouted Legumes combined with grains help absorb protein better than just the legume / bean.

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Overall, a good balanced vegan diet needs the addition of a fortified plant milk + fortified cereal that match the calcium, protein, D and B12 in milk.

B12 is not found in plant food, but it comes from microorganisms and algae in the soil. Lacto vegetarians get it from cow-milk. Therefore vegans have to have alternatives. It is needed for proper brain function, and in kids - it is very essential for brain development.

jay mAdhava madana murAri S