beans, almond butter, soaked almonds, broccoli, kale, okra, sweet potatoes, figs, navel oranges, corn tortillas, and blackstrap molasses. These foods provide moderate amounts of calcium.
Multivitamin. Taking a daily multivitamin is advisable to ensure that essential nutrients are present in a vegan diet. While many vegans consume a variety of plant-based foods containing essential nutrients, taking a multivitamin can prevent you from falling through the cracks. Avoid buying a multivitamin that contains iron unless your doctor recommends it based on blood-work.
Taking in too much iron can be just as hazardous to your health as taking too little. Iron supplements can also cause constipation. Check with your doctor or registered dietitian nutritionist (RDN) before adding an iron supplement to your diet.
An RDN can also help you develop a healthy vegetarian eating plan that meets your needs. Click here to find an RDN near you.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully