immune system and healing wounds. Zinc is not stored in the body, so it is important to get enough from the diet on a daily basis. The best sources of zinc in vegan diets are whole grains, fortified breakfast cereals, legumes, beans, nuts and especially seeds. The recommended intake for zinc is 11 mg for men and 8 mg for women per day.
Iodine. An iodine deficiency can lead to decreased thyroid function and fatigue. Iodine is found in many foods that vegans do not eat such as codfish, shrimp, tuna, eggs, and milk. Seaweed and iodized salt also contain a good amount of iodine and are good vegan options. However, the amount of iodine in sea vegetables varies considerably.
Boost your iodine intake with ¼ teaspoon of iodized salt daily or take a supplement with 75 micrograms of iodine three or four times per week.
Calcium. A poorly-planned vegan diet may result in a lack of calcium. Fortunately, many green, leafy vegetables such as kale, bok choy, and turnip greens are loaded with easily absorbable calcium. Although leafy and green, calcium absorption from spinach and swiss chard is low due to their high oxalate content. Oxalates are compounds that can interfere with the absorption of calcium.
Additional calcium sources include calcium-fortified orange juice and soy milk. To meet your calcium needs on a vegan diet consume at least two cups per day of foods rich in well-absorbed calcium. Then aim to also include