Original Article: BBC Good Food
Whether you’re a long-term vegan or just starting out, obtaining a balanced vegan diet is achievable with the right planning and a little know-how. An appropriately planned vegan diet may offer a number of health benefits but make sure you include key nutrients such as vitamins B12 and D, the bone-building mineral calcium, as well as iron, zinc and long chain omega-3 fatty acids.
Wholefood vegan diets, which include fortified foods, are associated with better health because they are high in dietary fibre, include a plentiful supply of food sources rich in folate, vitamins C and E and the minerals, potassium and magnesium. The high fruit and veg intake, low levels of sodium (salt) and saturated fat all mean vegan diets tend to score highly in the healthy stakes.