How do you safely and correctly go vegan?

Question

I'm a vegetarian looking to go vegan. I'm curious--what vitamins will I need to prevent defficiency and what exactly do I cut out?What sort of brands/natural foods are the best for optimal vegan nutrition? I'd prefer actual vegans answer but all help is appreciated :]

Answer 1

There is only one nutrient that is not reliably available on a vegan diet and that is B12.  Vegans must include fortified foods (which is easy - most soymilk and most cereals are fortified, for example) in their diets or take a supplement.  

I eat a mainly whole foods diet, so I am not particularly concerned with brands.  As you learn more about vegan nutrition, you'll be able to assess that for yourself.

The single best resource for the kind of information you're looking for is "Becoming Vegan" by Brenda Davis and Vesanto Melina.  Both are registered dietitians and the book is very thorough coverage of vegan nutrition.

Answer 2

The only nutrient that cannot be found in basic plant foods is B12. ALL vegan people should take a reliable source of B12 such as a 1000mcg supplement.

http://www.veganhealth.org/articles/b12

Bread, pasta, cereal, rice, beans, peas, lentils, nuts, seed, fruits and veggies can easily provide EVERYTHING else.

Calcium and iron are found in surprising amounts in dark green leafy vegetables such as mustard, collards and kale and they are great when thoroughly wilted in olive oil and tossed with a splash or two of balsamic vinegar.

http://www.veganhealth.org/sh

http://www.pcrm.org/health/veginfo