help absorption by having some vitamin C rich <\/em>foods<\/strong>alongside iron rich foods, and avoid drinking tea with meals because that inhibits absorption.<\/li><\/ol>\n\n\n\nExamples of iron rich foods include dark leafy greens, black beans, tofu, lentils, edamame<\/em> and fortified foods such as weet-bix and some soy milks<\/em>.<\/p>\n\n\n\n
Calcium<\/u><\/strong><\/p>\n\n\n\n
Calcium for bone health is essential throughout our entire lives because our bones are constantly remodelling and regenerating.
The recommended daily intake for adults is 1000 milligrams per day<\/strong>. Alternatives to dairy include fortified plant-milks,<\/em> tofu, tahini\/sesame seeds<\/em> and dark leafy greens like kale.<\/em><\/p>\n\n\n\n
I recently switched to soy milk in an effort to reduce my dairy intake for environmental reasons, but I kept yogurt as a calcium source (coconut yogurt does not contain any calcium!).<\/p>\n\n\n\n
Protein<\/u><\/strong>
An estimation of protein requirements for the average adult is 0.75g per kilogram of body weight<\/strong>. Most people eat a sufficient amount of protein whether vegan or not.<\/p>\n\n\n\n
For example, a bowl of oatmeal made with soy milk and chia seeds contains around 15g of protein, which is about a third of my daily requirements! Lentils, beans, tofu etc. are all great meat-alternatives which are high in protein, low in fat and less expensive.<\/em><\/p>\n\n\n\n