Nutritional Blueprint: Balancing Protein, B12, Iron, & Choline
Evidence-based strategies for optimal veggan health: core nutrients, primary sources, and how to maximize bioavailability.
- nutrition
1. Core Nutrients and Primary Sources
A veggan diet naturally bridges key nutrient gaps that pure plant-based diets face by leveraging the density of whole eggs.
- Vitamin B12: Provided naturally by egg yolks; supplemented via nutritional yeast or fortified plant milks.
- Choline: Two large eggs supply over 50% of the recommended daily intake for choline, vital for cognitive and liver health.
- Non-Heme Iron: Found in dark leafy greens and legumes; absorbability is enhanced when paired with Vitamin C.
2. Maximizing Bioavailability
Synergistic Pairing Rule
Combine spinach or lentils with lemon juice or bell peppers. The Vitamin C transforms non-heme iron into a form your body absorbs much more efficiently.