**3.8 Vitamin A**

*Veganism - a Fashion Trend or Food as a Medicine*

fatty acids (docosahexanoic acid; DHA).

**3.1 Iodine**

**3.2 Iron**

**3.3 Zinc**

**3.4 Calcium**

**3.5 Vitamin B12**

**3.6 Vitamin D**

**3.7 Vitamin B2**

sources of algae [19].

**3. Vegan diet and micronutrient deficiencies**

emphasizes the importance of adequate iron intake [20].

A vegan diet can increase the risk of micronutrient deficiencies, particularly iodine, iron, zinc, calcium, Vitamin B12, Vitamin D, Vitamin B2, Vitamin A, n-3

In a vegan diet, iodine needs can be met by iodized salt or supplements to

Vegan sources of iron are from tofu (soy), chickpeas, nuts, seeds and grains. Unlike iron from animal sources, called heme iron, which is easily absorbed, nonheme iron from plants has poor bioavailability and lower absorption due to high levels of phytate and polyphenols. Vegans, as well as vegetarians, require 1.8 times more iron in the diet, compared to those who eat meat. Vitamin C may increase the absorption of non-heme iron. However, many vegan sources of iron, especially soy, nuts and sesame seeds, are food allergens. For non-allergic children, iron-fortified foods, including packaged cereals, can be an additional source of iron. During later childhood, iron deficiency is the most common micronutrient deficiency, which

Vegan sources of zinc include soy and other legumes, nuts, seeds and whole grains, as well as fortified cereals. Due to the lower bioavailability of zinc in plant foods, vegans (as well as vegetarians) may need 1.5 times more zinc than those who eat meat [21].

Calcium is a mineral important for the development of bone density. It is found mostly in milk and dairy products, which are absent in the vegan diet. Foods of plant origin rich in calcium are vegetables, legumes and cereals, leafy vegetables, sesame seeds, almonds and dried figs. If calcium intake is insufficient, a supplement in combination with vitamin D that promotes absorption should be considered [22].

Vitamin B12 is the biggest problem in the vegan diet, perhaps because it is found almost exclusively in foods of animal origin. Constant vitamin B12 supplementation

Most research indicates that vitamin D3 of animal origin is more effective than vitamin D2 of plant origin. Humans get most of their vitamin D from sun exposure [24].

Vitamin B2, or riboflavin, is necessary for the metabolism of amino acids, carbohydrates and the development of the nervous system. The main dietary sources

or herbal drinks enriched with vitamin B12 are suggested [23].

**36**

Vitamin A is found in fortified foods and beverages, including milk, cod liver oil, eggs, and leafy green vegetables greens rich in beta-carotene (e.g., kale, spinach). Vegan intake was also below nutritional recommendations [25].
