if you don't know

Plant-based food is a source of healthy proteins, and in everyday diet it is easy to ensure a sufficient amount for healthy development.  Vegans get their proteins from beans, chickpeas, broad beans and other legumes, tofu, soya yoghurt, nuts, whole wheats, sunflower and pumpkin seeds and sesame.  Soya is a good source of protein which provides lots of high quality proteins. Depending on the sort, soya contains between 37 and 50% of protein (twice as much than in meat) with all essential amino acids...» more

Iron Iron can be found in green leafy vegetables, dried fruits (figs, dates, apricots, raisins, cranberries, goji berries), legumes (chickpeas, beans, lentils, green beans), beetroot, blueberries, blackberries, whole grains (millet, amaranth, quinoa) and nuts. Broccoli and other leafy greens are especially good sources due to a favourable ratio of iron and vitamin C which is necessary for iron absorption. Vitamin C and other organic acids in fruit and vegetables can increase iron utilisation by 500 percent, so it...» more

Drinking cows milk is one of the most ineffective ways to strengthen your bones. Too much protein, such as those obtained from dairy products, actually causes calcium loss from the body. This is why it's best to obtain calcium from plant-based sources - dark green leafy vegetables (kale, broccoli, spinach, Swiss chard, sprouts), tofu (soya cheese), tempeh (also soya product), chickpeas, legumes, dried fruit, figs, sunflower seeds, sesame seeds, almonds and vitamin enriched soya or rice milk, orange or apple juice. As...» more

This vitamin cannot be found in sufficient amounts in plant-based ingredients, but with sufficient exposure to the sun the body produces it itself. It was thought that around 15 minutes of sun exposure per day gets enough vitamin D you need, but recent research shows that it is enough to spend five minutes in the sun two to three times per week, with only five percent of skin exposed. This ensures sufficient amount of vitamin D for proper bone and teeth protection. Longer sun exposure will enhance the positive effects...» more

You should pay special attention to regular intake of vitamin B12, considering that it can no longer be found in fruit and vegetables in sufficient amounts. It is the only vitamin that cannot be obtained from consuming plant-based food. This vitamin used to appear naturally on potato or root vegetable skin, but moving away from natural gardening caused its disappearance from the ground. B12 can be found in many vitamin enriched ingredients such as cereals, plant-based milk and/or food supplements. » more