Breads, flours, and breakfast cereals are enriched, but quantities must increase to handle this requirement. Food containing vitamin C helps a body adsorb iron. To meet her iron needs, make sure your daughter includes vitamin C rich foods at each meal. Vitamin C foods include citrus fruits, berries, tomatoes, broccoli, potatoes, leafy vegetables, green peppers and other green and yellow vegetables. Consider fortified cereals or fortified soy milks.
Calcium deficiency is another risk for non-dairy teenage vegans whose bones are still growing.
Although many nutritionists recommend a calcium supplement, calcium-fortified orange juice and green, leafy vegetables should be included in her diet. Fatty Acids include rapeseed oil, soya oil, linseeds, and walnuts in her diet. To replace zinc include whole-grains, nuts and green vegetables in her diet. Non-vegan vegetarians can eat dairy foods and eggs to insure an adequate supply of zinc and Vitamin D in their diets. Although you may not relish having to rethink the way your family eats, be thankful your daughter's choice is a healthy one.