A varied and well-planned vegan diet provides nearly all of the vitamins and minerals our bodies need. The exceptions are vitamin B12, vitamin D (especially during the winter in Finland) and iodine. Supplementation is required to ensure sufficient intake of these nutrients1-4. Vegans need vitamin B12 in their diet as a supplement or through fortified food products. Supplementing with vitamin D is recommended for all Finnish people due to the dark northern winter. In addition, vegans must ensure adequate intake of iodine with a supplement or by daily consumption of iodized food products, such as iodized salt and fortified plant milks.
Those following a vegan diet should also pay attention to a few nutrients that are less abundant in plant-based sources. These include selenium and zinc, whose intake may be poor without careful diet planning. To ensure adequate intake, vegans should learn to identify plant-based sources of these nutrients and to include them in their daily diet. From the menu on the left-hand side of this page, you can find more information about important vitamins and minerals such as iron, selenium, zinc, and riboflavin (B2).
Nutritional information for different foods can be found in the Fineli database maintained by the Finnish Institute for Health and Welfare. You can use their Food Diary function to easily calculate nutrient intake from a meal or a day of eating.