Asian vegans may also be at risk of deficiency, particularly Asian women who may be required to keep their skin covered for cultural reasons. The major source of calcium in British diets is generally milk and dairy products . Vegans can obtain adequate calcium from plant foods. Good sources include tofu , leafy green vegetables, watercress, dried fruit, seeds and nuts . Also, white bread is fortified with calcium, as are some soya milks.
Hard water can also provide significant amounts of calcium.
Iodine Milk is the primary source of iodine in the British diet and studies have indicated some vegans may have a low iodine intake. Seaweeds are a good source of iodine, and vegetables and grains can contain iodine depending on the amounts in the soil. It is perfectly possible to bring up a child on a vegan diet. Vegan children should be given plenty of nutrient rich foods and need good sources of protein , calcium , vitamin B12 and vitamin D. High fibre foods can fill up a child without filling their nutritional needs as well as interfering with mineral absorption from the intestine. For these reasons, foods high in fibre shouldn't be overused.