Fortified vegan products contain Vitamin D-2 (ergocalciferol) as opposed to animal-derived Vitamin D-3 (cholecalciferol). Vitamin E safflower/vegetable oils, sunflower seeds, raw wheat germ, nuts, peanuts, green leafy vegetables, whole wheat flour, whole grains, spinach. Vitamin K Vitamins and minerals are essential nutrients that our body needs to work properly. Most of us get all the vitamins and minerals we need by eating a healthy balanced diet. Sometimes people need to supplement their diet with added vitamins and minerals. For example, women who are pregnant or planning to get pregnant should take folic acid. Vitamins, Minerals, and Supplements: Do You Need to Take Them? Academy of Nutrition and Dietetics eatright.org. Goncalves AC, Portari GV. The B-complex vitamins related to energy metabolism and their role in exercise performance: A narrative review. 2021;36(6):433-440. Angeline ME, Gee AO, Shindle M, Warren RF, Rodeo SA. Zinc. Zinc plays an important role in many cellular functions, including the immune system, wound healing, and growth and development. The high phytate content (found in grains, legumes and seeds) of vegan diets decreases zinc absorption, making it that much more important for vegans to include food sources of zinc in their diets. 2. B Vitamins. Often referred to as vitamin B complex, all eight B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) play a large role in keeping us healthy. B vitamins affect our energy, metabolism, nerves, muscles, skin, nails, and hair. As a whole, vitamin B complex promotes cell growth and division, which is important for healthy hair growth. The 13 vitamins you need to get from food are divided into two categories: water-soluble and fat-soluble. Water-soluble means your body doesn't store the vitamin; any excess amounts are excreted in bodily fluids, and you must replenish your sources each day. Fat-soluble means your body stores excess amounts in your fatty tissue; it's not To stay healthy, dogs need a balanced blend of carbs, fats, proteins, vitamins, and minerals. Add water and a regular feeding schedule, you have the basics of good nutrition for your dog. Learn more. Vitamin B-12. This vitamin is generally not found in plant foods. Vegans need to supplement their diet with foods fortified with vitamin B-12 or discuss taking a supplement with their physician. Some foods fortified with vitamin B-12 include nutritional yeast, breakfast cereals, meat alternatives and non-dairy milk. Good sources include milk and fatty fish like salmon and mackerel. The best source of vitamin D is sunlight. Calcium helps build strong bones as a child grows. Good sources include milk, cheese aFPFb2.

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