Rekomendasi harian untuk dewasa Vegan | Kesehatan Vegan

	Recommended Daily Intakes^a
Vitamin B12	10 – 100 µg if taken once per day 3 µg if taken twice per day 1,000 µg if taken three times per week
Omega-3s	1. 200 – 300 mg DHA (sources). 2. Do not prepare food with oils high in omega-6 (corn, soy, safflower, sunflower, “vegetable,” sesame oil). Instead, use olive, peanut, avocado, or canola oil. Only cook canola under low heat and for short periods. 3. Add .5 g of uncooked ALA to your diet daily (see chart). This would be the equivalent of: 1/5 oz English walnuts (3 halves) 1/4 tsp of flaxseed oil 1 tsp of canola oil 1 tsp ground flaxseeds
Calcium	700 – 1000 mg (i.e., 3 servings of high-calcium foods or supplements)
Vitamin D	25 mcg (1,000 IU) on days when you do not get enough sunlight
Iodine	75 – 150 mcg every few days
Vitamin A	900 RAE for men; 700 RAE for women Good sources: carrot juice, kale, butternut squash, sweet potatoes, spinach, carrots, cantaloupe
Protein	2 – 3 servings of legumes: peanuts; beans (garbanzos, kidney, pinto, navy, etc.); lentils; peas (split or green); edamame, tempeh, and other soyfoods. Green beans are not a high-protein food.
Whole grains	At least 2 – 3 servings
Green leafy vegetables	At least 2 servings
Nuts	At least 1 serving
Fruit	At least 2 servings
^aSee individual sections for needs of other age groups. Referensi : http://www.veganhealth.org/articles/dailyrecs