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→comment on edit by Rschlafly
: Are you trying to distinguish eating a vitamin-fortified cereal from taking a vitamin supplement? I don't see the point. Either way, it is a vitamin supplement. [[User:RSchlafly|RSchlafly]] 12:25, 29 May 2007 (EDT)
: Are you trying to distinguish eating a vitamin-fortified cereal from taking a vitamin supplement? I don't see the point. Either way, it is a vitamin supplement. [[User:RSchlafly|RSchlafly]] 12:25, 29 May 2007 (EDT)
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We should be clear, here: these are issues with a '''vegan''' diet only. You can get B12 from dairy sources. The issues appear to be:
'''Vitamin B-12'''. Vegans can get vitamin B-12, needed to produce red blood cells and maintain normal nerve function, from enriched breakfast cereals, fortified soy products, '''nutritional yeast''', or supplements.
'''Calcium'''. We all need calcium for strong teeth and bones. You can get calcium from '''dark green vegetables (spinach, bok choy, broccoli, collards, kale, turnip greens), sesame seeds, almonds, red and white beans, soy foods, dried figs, blackstrap molasses''', and calcium-fortified foods like fruit juices and breakfast cereals.
'''Vitamin D'''. Vitamin D helps our bodies absorb calcium and is '''synthesized by exposing skin to sunlight'''. But vitamin D deficiency can occur, especially if you don't spend a lot of time outside. Vitamin D is not found in plant foods; best dietary sources are fortified dairy products. Vegans can also get vitamin D from fortified foods, including vitamin D-fortified soy milk or rice milk.
'''Protein'''. Not getting enough protein is a concern when switching to a vegetarian diet. Protein needs can be met while following a vegan diet if you consume adequate calories and eat a variety of plant foods, including good plant sources of protein such as '''soy, other legumes, nuts, and seeds'''.
'''Iron'''. Iron from plant sources is less easily absorbed than iron in meat. This lower bioavailability means that iron intake for vegetarians should be higher than the RDA for nonvegetarians. Vegetarian food sources of iron include soy foods like '''soybeans, tempeh, and tofu; legumes like lentils and chickpeas'''; and fortified cereals. Iron absorption is enhanced by vitamin C.
'''Zinc'''. Zinc plays a role in many key body functions, including immune system response, so it's important to get enough of it, which vegans can do by eating '''nuts, legumes, miso and other soy products, pumpkin and sunflower seeds, tahini, wheat germ, and whole-grain breads and cereals'''.
'''Riboflavin'''. This B vitamin, which is important for growth and red blood cell production, can be found in '''almonds, mushrooms, broccoli, figs, sweet potatoes, soybeans, wheat germ''', and fortified cereals and enriched bread.
Source: http://kidshealth.org/teen/food_fitness/nutrition/vegan.html
The stuff that I have enboldened, shows that you '''can''' get all you need by a judicious choice of vegetables.--[[User:Felix|Felix]] 12:44, 29 May 2007 (EDT)