Getting your Vitamins as a Vegan

Getting all of your body´s required vitamins and minerals can be a hard task when you are a vegan. When foods that are rich in calcium and vitamin B12, for example, are taken out of your diet, the effects that it can have on your body can be severe. It is important to account for these missing minerals by finding vegan-friendly alternatives that can boost your vitamin intake!
The main vitamins that tend to be left out of a vegan diet are calcium, iron, vitamin B12, and zinc.
Calcium is a vital component of the human diet because it is the mineral that gives bones their strength. It is also needed to help with blood clotting and assists muscles to function correctly. Traditionally, calcium is found in dairy products: milk, cheese and yogurt, and many people believe that dairy is the sole source of calcium. This is not the case, however. Calcium is in abundance in the vegetables we eat as part of our diet, including broccoli, collard greens, soya beans, and kale, just to name a few. You can even supplement dairy milk for other plant-based milk that has been calcium-fortified.
Low iron levels can result in low energy levels, not good if you have a hectic work and home life. Fortunately, a vegan diet can be packed with iron if you are eating the right foods. Chickpeas, lentils and other beans and pulses are a great source of iron alongside being a wonderful form of protein. If you fancy a snack, reach for dried fruits and nuts which will both help to boost your iron levels. Iron is not as quickly absorbed as other nutrients in the body, it is sort of a last-in-line mineral, but to help it skip the queue and become absorbed more quickly, you can pair it with vitamin C which assists the body in absorbing iron two or three-fold.
Vitamin B12:
The trickiest of the vitamins to come by in a vegan diet is vitamin B12, as this is usually found in animal-derived foods such as meats, cheeses, and eggs. It is a vitally important vitamin, especially in children, as it assists with growth along with keeping the eyes, brain, and nerves functioning correctly. Unfortunately, there is not a huge amount of vegan-friendly food available that provides B12 so it is helpful to get this particular vitamin through supplements. Vitamin B12 can be found in all good online pharmacies, such as Pharmacy Online, an easy way to ship your vitamin B12 straight to your door.
Another important mineral for the body, zinc supports the immune system and helps the body to recover from wounds. It is found naturally in beans, peas, lentils, and seeds which are all staple parts of a vegan diet. It is useful to note that zinc is easier for the body to absorb if it is taken from sprouted versions of all of these legumes.
These are the four main vitamins you can miss out on if you are following a vegan diet, be sure to keep a close eye on your health and wellbeing to make sure no vitamins are being left out of your diet.