Healthy Gluten Free Vegetarian and Vegan Living by Jenkins Kristy

Author:Jenkins, Kristy
Language: eng
Format: epub
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Publisher: Estalontech
Published: 2015-05-11T04:00:00+00:00

Some people absorb this vitamin better than others who may need to take additional amounts, and older people are particularly susceptible to this deficiency.

Vegan Sources Of B12

Fortified non-dairy milks

Fortified breakfast cereals

Fortified nutritional yeast

Supplements are also available, consult with a physician before starting use.

Calcium And Vitamin D

Calcium is another nutrient that may be deficient in the vegetarian diet. Dairy foods are the most common sources of calcium. Calcium is contained in plant foods as well, but the presence of oxalic and phytic acids in many calcium rich plant foods, prevents the full absorption of calcium.

Calcium is vital for bone health, especially in growing children, athletes and the aged. Vegans and vegetarians who do not include dairy in their diets are most at risk for deficiency.

Symptoms Of Calcium Deficiency Include:

Increased cramping during PMS

Weaker bones which results in an increased risks for fractures

Fingernails that easily break

Dry skin

Yellow teeth

Muscle cramping at nights particularly in the legs

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