Key nutritional concerns for people on a vegan diet

People on a vegan diet need to pay attention to certain nutrients that are mainly found in animal-based foods. The most common concerns are vitamin B12, iron, calcium, omega-3 fatty acids, zinc, iodine, and protein. Since B12 is mostly found in animal products, vegans should take fortified foods or supplements. Iron from plants (non-heme iron) isn’t absorbed as easily, so combining it with vitamin C-rich foods helps. Omega-3s can be obtained from flaxseeds, chia seeds, and walnuts. A balanced mix of grains, legumes, nuts, seeds, fruits, and vegetables can cover most nutritional needs if planned carefully.