How are Essential Nutrients Obtained?
The biggest concern with vegan and vegetarian diets is the elimination of protein from animal sources. However, protein is readily available in wholegrain foods, legumes, nuts and soy products, so it’s easy to substitute these products for animal protein sources. Essential fatty acids are supplied through vegetable oils – soy bean and rapeseed oils are commonly recommended in order to provide sufficient linoleic acid and a-linolenic acid in the diet. Vitamin B2 or riboflavin are other nutrients that must be replaced, but these can be found in whole grains, mushrooms, almonds and leafy green vegetables. On the other hand, since vitamin B12 is typically found in meat and dairy products, this one is a bit tricky to consistently get in the vegetarian or vegan diet. Fermented soy products, seaweed and algae contain sufficient amounts of vitamin B12, although many foods are now being fortified with vitamin B12 to cater to vegans and vegetarians. Products such as breakfast cereals, veggie bur
