A vegan is a strict vegetarian who does not eat any dairy products or eggs. Most vegans do not eat honey. A well balanced vegan diet can provide all the essential nutrients you require and shares the same health advantages as a vegetarian diet.
Nutritional guidelines for vegans are essentially similar to those for vegetarians. However, vegetarians gain certain nutrients from dairy products and eggs. Vegans need to ensure their diets contain plant food sources of these nutrients Some og the main ones below.
Protein Nuts & seeds, pulses, wholegrain and grain products and soya products all supply protein
Essential Fatty Acids Good sources of essential fatty acids are vegetable oils soyabean or rapeseed oils rather than sunflower or corn oils as these help give a better dietary balance.
Vitamin B2 (Riboflavin) Good sources of riboflavin include whole grains, mushrooms, almonds, leafy green vegetables and yeast extracts.
Vitamin B12 Vegans can obtain B12 from a wide range of foods which have been fortified with the vitamin. These include certain yeast extracts, veggieburger mixes, breakfast cereals, vegetable margarines and soya milks.
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