Eating WellCalcium tofu, calcium-enriched milk substitutes/soya yoghurt, green leafy vegetables and dried figs
There are a few vitamins, minerals and nutrients that should be in everyone's diet. Here are some suggestions on how to get them into a vegan diet.
Iron fortified breakfast cereals, Vegemite, legumes*, tofu, raisins, dried figs, pumpkin seeds and broccoli
Protein grains, cereals, nuts, seeds, tofu, legumes and beans
Vitamin B12 fortified breakfast cereals, Vegemite, legumes, tofu, nuts, whole grains, Brussels sprouts, spinach, beetroot and broccoli
Vitamin D Vitamin D-enriched milk substitutes/yoghurt and fortified breakfast cereals
Zinc fortified breakfast cereals, dried beans, nuts and tofu
*Common legumes are lentils, beans, split peas, peanuts and edamame