Definition for Ladies Spring 2014 Issue 001 April 2014 | Page 15

I think it has become well known that if you are vegan, a vitamin B12 supplement is necessary. I
recommend sublingual vitamin B12. Stick it under your tongue and let it dissolve. I do this every
morning while I’m making my morning smoothie! Nutritional yeast is a source of B12, and many
foods are fortified with B12. If you aren’t taking a B12 supplement, I recommend you start!

CALCIUM
This mineral is needed for many bodily functions
as well as skeletal muscle contractions. High
concentrations of calcium are found in plant
foods. Bok choy and kale have higher bioavailability
of calcium compared to that of milk. Nuts and seeds
are also an excellent source of calcium. In addition,
tofu, kidney beans, leafy greens and sesame seeds are
also some great sources of calcium. I personally do not
think calcium intake is a concern for vegans or vegan
athletes.

IRON
The type of iron found in plant foods (non-heme) is not
as easily absorbed by the body as heme iron (found