8 tlamachiyōtl īca tlen monequi ticcuah, tlamachiyōtl tlen huel ticpehpena tlen ticcuah, tlen ticmati ītechcopa tlen ticcelia, tlen ticcuah īhuān tlen tictequipachoa īhuān tlen tictequipachoa ītechcopa tlen tictequipachoa.
Miēc tlācatl quimonequi 0.8 g tlaxcalli ītechcopa cē kg ītechcopa ītlacayo īpan cē tōnalli, īhuān tlen quichīhua tlaxcalli ītechcopa 1.2–1.6 g/kg. Etl, soy tlaxcalli, seitan, tlaxcalli, tlaxcalli īhuān tlaxcalli quimonextīa: 100 g tempeh, cē xīcalli etl īhuān 200 g tofu quimonextīa 60 g. Ahmō ticnequi tiquimonextīz tlaxcalli īpan cē tlaqualli — tiquimonextīz miēc tlaxcalli īpan cē tōnalli quimonextīz nochi tlaxcalli.
Xicpōhua tlamachiyōtl →Every vegan needs a reliable B12 source: either 50–250 mcg of cyanocobalamin daily, or 2,000 mcg once a week, or three servings a day of fortified food. No unfortified plant food is a dependable source — not spirulina, nori, tempeh or unwashed produce. Deficiency develops silently over years and some nerve damage can become permanent, so this is the one non-negotiable supplement.
Xicpōhua tlamachiyōtl →In tlein ticua ītechpa tlahtoa tlātlāhuīlli quicuah ahmo heme tlātlāhuīlli, tlein ticua ītechpa tlahtoa 2–20% tlein ticua ītechpa tlahtoa, ītechpa tlein ticua ītechpa tlahtoa, īhuān cequih tlamachtiliztli quicuah 1.8 veces in RDA. Lentils, tofu, pumpkin seeds, tempeh, dark greens īhuān fortified cereals quicuah in tlein ticua ītechpa tlahtoa. Tlein ticua ītechpa tlahtoa īhuān vitamin C — peppers, citrus, tomatoes — quicuah miyac veces, īhuān tea, coffee īhuān calcium supplements tlein ticua ītechpa tlahtoa quicuah ahmo miyac.
Xicpōhua tlamachiyōtl →Tlācatl monequi 700–1,000 mg tēncualōni ipan cē tōnalli, īhuān tlācatiyān quiceli īca tlācaxītlālli ītechcopa tēncualōni (300 mg ipan 250 ml), tofu īca tēncualōni, quilitl ahmō īca oxalatos (kale īhuān bok choy), tahini, almendras īhuān iztac etl. Quiceliztli ītechcopa quilitl ahmō īca oxalatos 50–60%, achi huēyi īca tlācaxītlālli. Omiyōtl ītechcopa yōliztli no monequi vitamina D, tlacatl, potasio īhuān tlamahuizolli īca tlaēhualli, ahmō zan tēncualōni.
Xicpōhua tlamachiyōtl →Se cucharada de flaxseed tlalli, chia o se tepiton macuilli nuez de Castilla quitemaca ALA tlen monequi ipan 1.1–1.6 g. Tlaixcopinaliztli ALA ipan EPA ihuan DHA ahmo cuali — miacpa ahmo 5% — ica miac vegans quicui 200–300 mg de algae EPA/DHA ome o eyi veces ipan semana. Algae aceite yehica michi quicui omega-3, ahmo mercury o tlen trawler.
Xicpōhua tlamachiyōtl →Vitamina D ce tōnatiuh tlamatiliztli, ahmo ce tlacualli tlamatiliztli, īhuān deficiency cenca miyac tlācah quipiya ahmo tlein tlacualli. Miyequeh tlamatiliztli ītechpa tlācah quītohua 400–1,000 IU īpan tonalpohualli īpan tōnalco īhuān hueyātl, īhuān īpan xihuitl īca tlācah tlein quipiya tlīltic nacayotl zo ahmo miyac tōnatiuh. Vegan opciones: D2 (ergocalciferol) īhuān D3 tlein ītechpa lichen (cholecalciferol); D3 quicua īhuān quipiya yancuīc tlapōhualli īpan eztli.
Xicpōhua tlamachiyōtl →In zinc tlaixcopinalli ica tlaqualli tlen quicuah ica xihuitl quipia phytates, ica inin cequin tlamatinimeh quimati ma vegans quicuican hasta 1.5 veces in RDA tlen 11 mg para tlacameh ihuan 8 mg para cihuameh. In tlaixcopinalli tlen cuali: ayohtli tlen calabaza, ayohtli tlen cañamo, cashews, lentejas, garbanzos, tofu, tempeh, avena ihuan pan tlen trigo entero. In tlaixcopinalli, tlaixcopinalli ihuan tlaixcopinalli quipalehuia quipoloa phytates ihuan quicualtia in tlaixcopinalli.
Xicpōhua tlamachiyōtl →Tlacameh quinequih 150 mcg yodio ipan ce tonali, ihuan vegans tlen amo quipia iodised salt, supplement nozo seaweed quipia tepiton. In achi hueli tlamantli: iodised salt nozo 150 mcg supplement. Kelp amo hueli ica tlen hueli ticcuaz ica yodio quipia miac tlamantli ipan ce tonali, huan hueli ticpolohua thyroid.
Xicpōhua tlamachiyōtl →Cualli. Tiquimonextīz tlaxcalli ītechcopa tlaxcalli īhuān tlaxcalli ītechcopa tlaxcalli. Tiquimonextīz tlaxcalli ītechcopa 1.4–1.7 g/kg.
Not reliably. B12 comes from bacteria; the traces found on unwashed produce or in fermented foods are inconsistent and often inactive analogues. Fortified foods and supplements are the only dependable vegan sources.
Reviews quicuah vegans quicuah ferritin ahmo miyac, zan similar rates of iron-deficiency anaemia. Menstruating women tlein quicuah cequih tlein ticua ītechpa tlahtoa.
Zan īca tēncualōni achi tepitōn. EPIC-Oxford quimachtia tlapani ītechcopa tlācatiyān īca tēncualōni achi tepitōn 525 mg ipan cē tōnalli; cualli tēncualōni, vitamina D īhuān tlamahuizolli īca tlaēhualli quitzacuilia.
Ahmo nelli monequi para cuali adultos, pero yehica ce tlamahuizolli ahmo hueyi para tictequipachoz ce tlen hueli ticmati. Monequi mas ipan pregnancy, breastfeeding ihuan huehueyotl.
Quipiya tlamatiliztli, īhuān miyac fortified tlacualli quicua. D3 ītechpa lichen quipiya yancuīc tlapōhualli īpan eztli cenca cualtia, īca cenca cualtia opción īca tlein quipiya.
Tlamantli tlen huel quinextia tlen serum zinc tlen huel tlen vegetarianos ihuan vegans, pero amo huel tlamantli tlen huel. In tlaixcopinalli tlen quipoloa phytate quipalehuia quipoloa in tlamantli tlen huel.
Unless ticcuaz iodised salt daily nozo ticcuaz nori regularly, hueli — ce 150 mcg supplement in achi hueli tlamantli ica ticcuaz. Intakes ipan vegans hueli ticcuaz below recommendations.
Reviewed 2026-08-24 by the Veg.ac editorial team · Data: NIH Office of Dietary Supplements, EFSA, USDA FoodData Central · Free to reuse under CC BY 4.0 with a link back.