a little thought…
One thing that is often completely forgotten when talking about deficiencies, is that the mineral or vitamin content of a particular food is not necessarily the key element. Ultimately, what very often causes a deficiency is the body's absorption capacity of the targeted nutritent. I would say this capacity is increased or decreased through 3 main factors: co-absorptions (almost all nutrients can't be absorbed without the presence of another specific nutrients - hence why calcium deficiency often corolates with the lack of vitamin D, or sun!), digestive tube health (if obstructed, pierced or intestinal flora is off) & the person's general health/stress level. This basically means that anyone could be deficient regardless of the diet one chose to have - vegan or not. To ensure you intake a good range of nutrients and keep healthy, try to eat all colors of the rainbow daily:green, red, yellow, orange, purple and white and you'll be off for a good start! You can have a little play on the website called cron-o-meter, where you can input all the food you ate during one day and it will give you a rough estimate of your nutritive profile for the day.
As a vegan - and non vegan! - it is important to get your blood tested regularly (6 months after your transition and then every year).
Good News! I have made extensive research about all these nutrients :
fats, proteins, vitamin A, vitamin B6, B9, B12, vitamin C, vitamin E, vitamin K, sodium, omega 3, calcium, magnesium, iron, selenium & copper!
And I've included all the relevant information about their function in the body, their absorption, which specific food to find them in, deficiencies risks & symptoms, in my ebook The Mindful Life.
If you are worried about deficiencies on this lifestyle or are just super curious about food science & nutrition, I highly believe you will love the info I've gathered!
Check it out!
What about Vitamin B12?
Read my blog post about it here!