Getting enough Calcium and Protein

People who are fairly new to veganism often worries are becoming concerned about not getting enough vitamins and nutrients that will keep you fit and healthy. Getting enough calcium and protein, there are so many calcium enriched foods on the market, such hemp, rice and soya milk, non-dairy chocolate, leafy green vegetables, such as kale, are rich in calcium, as are pulses, sesame seeds and dried fruits, including prunes, figs and apricots. Vegan can also use calcium-set tofu, which is a great versatile ingredients that can be used as a thickening agent in cheesecakes, dips or a delicious chocolate mousse, for example. Similarly, foods high in protein include quinoa, tempeh, tofu, edamame beans, lentils and chickpeas, not to mention superfoods such as hempseed and spirulina; and the list goes on when you consider that one serving of tofu (100g) contains 12.6 grams of protein, youโ€™re already well on your way to enjoying a diet as rich in protein as that of your meat-
loving counterparts.

To keep your immune system, brain, nerve and eyes healthy, ๐˜–๐˜ฎ๐˜ฆ๐˜จ๐˜ข-3 and ๐˜–๐˜ฎ๐˜ฆ๐˜จ๐˜ข-6 fatty acids are vital. Oils such as flaxseed and hempseed are just as effective as the more conventional fish oils. You can also get enough from foods such as sunflower seeds, walnuts and pumpkin seeds.