Veganism is a diet that is to consume no animal products: meat, fish and seafood, but also dairy products, eggs, honey, gelatin, etc. To eat vegan, it is important to pay attention to diet to be sure to get all the nutrients you need.
To increase your intake of omega-3, cooking with canola oil, eat ground flaxseed, walnuts, hemp seeds and chia. There is no vitamin B12 in plant foods. To ensure an adequate intake of vitamin B12, it is important when eating vegan is to consume 2 servings of enriched vegetable drink, or an adequate amount of enriched nutritional yeast B12 daily. The products "without meat" are also, for the most fortified with vitamin B12. Without this, a supplement is recommended. The plant iron is less well absorbed than animal iron, which is why it is important to add a source of vitamin C in food legumes and tofu to maximize the absorption of plant iron.