Vegan diet. Follow the vegan lifestyle?

Hi, Vegan diet usually causes a deficit in vitamin B12 and calcium. I would suggest you either have foods that are fortified with calcium and B12. Alternatively you could also take a B12 complex vitamin along with calcium. Soy milk is a good example of fortified B12 and calcium. Walk in the sun for a while everyday. This will help in cholesterol converting to D3 and help in the calcium absorption. But if you have a very indoor life than I would suggest you also take D3 supplement once a month because the bones could also become slightly weak. Suggestion D Rise which has 60000 units of D3. It hardly costs 30 INR. Make sure you take different colours of fruits and vegetables. This will help you getting good amount of magnesium. But in case you feel low in energy you should search online and take a magnesium supplement as well. E.g. Magnesium Orotate. Also most of the times no single source of vegan food will have all the essential forms of protein. So it is important to mix up with vegan proteins. For example if you are having beans, you should also take some rice with it to get complete protein source. Some complete forms of vegan protein sources are listed below. They are also gluten free which will keep your gut system very happy and make your immune system stronger. 1. Soy 2. Quinoa 3. Buckwheat

B12 is a water soluble vitamin and therefore if you take a supplement then the excess B12 might be excreted through urine. The urine becomes bright neon green in colour. That’s very normal and you shouldn’t worry if you see that.