Iron in the blood is needed badly because it helps in the transportation of oxygen through the bloodstream. Anemia is basically iron deficiency in the blood that causes the patient to feel tired and weak due to a lack of proper oxygen circulation throughout the way. It is very slow asphyxiation. The average adult needs 10mg of iron each day.

Women of child bearing age need as much as 15mg. Consumable iron is of two types: heme (from meat) and non-heme (from plants). Heme iron is more easily absorbed by the human body but it should be noted that iron deficiency anemia affects vegans and non-vegans equally.

A good vegan source of iron are dried beans and dark green leafy vegetables. In order to increase iron absorption, plants rich in iron should be consumed with foods rich in vitamin C. Foods like broccoli and bok choy contain a healthy combination of iron and vitamin C.

Calcium is another element that can lack in a vegan diet. Adults normally need 1000mg per day. Calcium is responsible for strong bones and teeth. Vegans can find a rich source of calcium in dark green vegetables, tofu processed with calcium sulfate. You can also take calcium fortified soymilk and rice milk.

Some other sources are blackstrap molasses, orange juice, and almonds. Some vegetables like spinach, rhubarb, beet greens etc. have oxalic acid that can prevent proper absorption of calcium. Avoid combining these with other calcium rich vegetables.

It should also be noted that the requirement for protein is not as high as most people tend to believe. The average diet today contains way more protein than the body needs to stay in good health.

Too much protein can, in some cases, lead to kidney damage and cause osteoporosis. The normal daily requirement of protein is 4/5ths of a gram for every kilogram of body weight. Soy, rice and beans, nuts etc. all provide the necessary proteins for vegans.

Proteins are basically made out of amino acids. The human body needs 9 different amino acids. Since these acids cannot be made inside the body but have to consumed they are known as essential amino acids. Non-vegans can get all the nine essential amino acids from eggs and diary products.

The best source of such a complete protein for vegans is the soy protein which contains all nine amino acids. Other sources are grain quinoa and spinach. Legumes, grains, nuts and seeds can also be taken daily to ensure adequate protein intake.