How do you get enough iron, protein and calcium in your diet on a Vegan diet?

Iron: Pistachios, cashews, sesame seeds, lentils, beans, fortified bread and pasta, blackstrap molasses, etc. Make sure you have something rich in Vitamin C while consuming your iron-rich foods to help with absorption.



Calcium: Dark leafy green vegetables (especially kale and broccoli), almonds, chickpeas, fortified soy milk, tofu, figs, etc.



Protein: Make sure you are consuming enough calories per day to sustain a healthy diet. Make sure to include 1-2 servings of something protein-rich in your diet every day, such as a serving of beans or a veggie burger. If you eat enough (healthy food), you should get all the protein you need.



Another thing I should mention is the importance of B12. Vitamin B12 is not naturally found in plant based foods. As a vegan, you should make sure you are consuming foods fortified with B12 (such as a fortified non-dairy milk, breakfast cereal, or faux meat) and taking a supplement whenever you can remember.



Check out my sources for more nutritional information.How do you get enough iron, protein and calcium in your diet on a Vegan diet?
i take a multivitamin that has iron (always healthy. i took it before i was even vegetarian.)

i take Nutrition Now Calcium Chews. You could also get calcium from the sun, soy milk, calcium enriched orange juice, nuts...

For protein you could have protein powder (GROSS) but instead i just have roasted/salted edamame (1/4 cup contains 28% DV of protein.) Also nuts have large amounts of protein (almonds have the most protein per calorie of all nuts.)How do you get enough iron, protein and calcium in your diet on a Vegan diet?
Iron: A list of iron-rich foods is on www.vrg.org, but it amounts to dark leafy greens and beans. Make sure you eat them with foods rich in vitamin C to increase absorption (so a bean burrito with tomatoes is good)



Calcium: Some leafy greens also have calcium. So do some nuts, like almonds. You can also use fortified soy milk or tofu. Vitamin D increases absorption of calcium, so try to get a bit of sunlight on your skin every day.



Protein: Unless you're eating mostly junk food or starving yourself, you're getting enough protein. In fact, most people eat too much protein; even vegans get more than they really need. And if you eat too much protein, especially animal protein, that depletes calcium.How do you get enough iron, protein and calcium in your diet on a Vegan diet?
Well, I'm already borderline anemic, even without being vegan, so I take specifically vegan iron pills. I will occasionally take a calcium supplement too. And for protein, I pretty much don't worry about it. During the cross country season, when I'm running multiple miles everyday, I have a protein smoothie that I either make at home or get from Jambajuice, if I'm in that area.How do you get enough iron, protein and calcium in your diet on a Vegan diet?
One word answer: Nuts!