Getting your nutrients!

When I first went vegan, the first concern everyone seemed to have was "How will you get enough protein?" Well newsflash to anyone who isn't vegan or vegetarian: You don't need meat for protein! Between leafy greens, nuts beans, legumes, and soy products, there are plenty of sources to get your daily dose of protein!

​That being said, getting other nutrients can be a bit difficult for vegans, especially when you first become one. I've included some of the easiest nutrients to forget about when you're vegan and some ways to get them! Disclaimer: I'm in no way a medical professional or nutritionist, these are just from my own personal experiences and consultations with nutritionists. ​
​Let's dig in!

Vitamin B-12

I've included this first because it can be the trickiest vitamin to get when you're vegan and unless you're conscientiously trying to factor it into your diet, chances are you'll be deplete. Vitamin B-12 correlates with brain function and helps to maintain one's  energy levels. In my experience, typically physicians are reluctant to check for B-12 deficiencies, but if you are significantly deficient, there is a shot option.

​Ways to get it:

• Fortified cereals and milk- Kirkland Signature soy milk and almond milk have 25% of your daily need per serving! Just check the back of boxes or cartons to make sure!
• Nutritional yeast- pretty much the best thing ever. Check out this post on how to incorporate it into your diet! Typically found in the bulk section at grocery or health foods stores, 3Tbsp will satisfy your body's daily need!​

Fats

Vegan diets tend to be lower in fats than vegetarian ones (blame dairy products). However a diet lacking in fat can lead to dry, irritated skin and hair and brittle fingernails. Fats tend to be higher in calories so it's really important to find the right balance where you're getting enough but not overdoing it.

Ways to get it:

• Nuts and nut butters- almonds, walnuts, peanut butter, etc.
• Olive oil- try drizzling some on a salad or over your popcorn!
• Avocado- I personally love putting some slices on toast or bagels, or for a fiesta-y twist, try making some Chunky Guacamole 
• Flaxseed- this makes a great egg replacer or is nice to sprinkle over your oatmeal!
• Olives- Go to the store, buy some crackers and olive tapenade and take your tastebuds to heaven.

Iron

Iron tends to be super tricky just because it's most commonly found in red meats and supplements have been known to have adverse effects on people. Bodies loose iron due to bloods loss which is why it's especially important for young women to make sure they're getting enough to replenish what is lost through menstruation. 

Ways to get it:

• Dark, leafy greens- spinach. eat spinach. now.
• Dark chocolate- make sure it doesn't have milk, as some dark chocolate (cough hershey's cough) still contains dairy.
• Tofu
• Sunflower seeds- just be careful with eating the shells!
• Nuts and beans

Omega-3's

Yes it's possible to get these fatty acids without fish oil!

Ways to get it:

• Flaxseed- again, a great way to incorporate this is as an egg replacer in recipes
• Chia seeds- toss them into your smoothies for a fun texture!
• Seaweed- you can buy snack packs of these at Trader Joe's and they're also a great source of iodine
• Blueberries- get them frozen and try them in an Easy Breakfast Smoothie