Vegan diet is a strict vegetarian diet excluding the adoption of any eggs and dairy products. Well balanced, it can provide all the necessary vitamins and minerals, while has some health advantages over vegetarian.

Rules on food for vegans are almost the same as for vegetarians, except that in their reception missing ingredients contained in eggs and dairy foods. Therefore, vegans should plan and control their food more carefully, in order to optimize caloric intake and nutrition.

Vegan diet is much strict than the vegetarian, non-exemption lactate products, so vegans receiving only plant foods should ensure that they are taking the necessary ingredients listed below:

Vitamin B2

Vegans take considerably less than the necessary amount of B2. Good sources are: whole grains, mushrooms, almonds, leafy green vegetables, brewer's yeast.

Vitamin B12

Vitamin B12 is contained mainly in meat and eggs. Therefore, vegans should add vitamins by plant products rich in B12. These include: brewer's yeast, vegetable margarine, soy milk.

Vitamin D

Vitamin D is found in fish, eggs and dairy products, and not in plant foods. Vegans can obtain the necessary amounts of vitamins, assuming sufficient amounts of plant products fortified with vitamin D such as: vegetable margarines, soy milk.

Note: Vegans and generally people whose lifestyles keep them away from sunlight, need more vitamin D. Children who do not drink milk fortified with vitamin D, it is necessary to give as a vitamin supplement.

Iodine

Some studies show that vegans take smaller quantities of iodine than are needed by the body. Herbal products containing minerals: brown seaweed, vegetables grown in iodine-rich soil - onions, almonds and walnuts.

Most plant foods are included in the vegan diet are "stodgy" and can satisfy hunger without providing enough calories. Therefore, vegans should ensure that your calorie intake, to secure adequate energy levels.

Beneficial foods for vegans, which is desirable to include in their daily menu:

- Soy milk

- A variety of plant foods, especially cereals, are fortified with vitamin B12 and vitamin D, calcium and

- Roasted Nuts - almonds, walnuts