B-2, or riboflavin, is mainly found in dairy products and eggs. Vegan sources include whole grains, fortified breakfast cereals and pastas, nutritional and brewers yeasts, almonds, broccoli, strawberries, mushrooms, and avocados.
B-12 is somewhat a subject of controversy. It is found mainly in animal products and microbial fermentation. There are many fortified cereals and "not-milks" available which will give you ample B-12, and many meat alternatives may come fortified as well. Red Star Nutritional Yeast is also a great source of usable B12. Please note: It's not a good idea to rely on sea vegetables or soy tempeh to get your B12, as these B-12 "analogues" are in an inactive, poorly absorbed form, and may actually hinder absorption of usable B12. For more information, see Vitamin B-12 from the International Vegetarian Union.
Vitamin D is needed to absorb calcium, and is often found in fortified dairy products. However, your body can very easily synthesize its own vitamin D just from absorbing the rays of our friend, the sun; even a few minutes a day will do. If you live north of the 40th parallel (or south of the 40th in the southern hemisphere), you may have trouble getting ample sunlight exposure during winter months. Having darker skin or living in a smoggy area also impedes the body's ability to manufacture vitamin D from sunlight. Other good sources of dietary vitamin D include fortified soy products, fortified cereals, and, surprisingly, sunflower seeds and shiitake mushrooms (though it would take an awful lot of seeds or 'shrooms to fulfill your daily requirement).
Vegetarians do not need to worry about thiamin (B1), niacin (B3), pantothenate (B5), pyridoxine (B6), folate, vitamin C, vitamin K, or biotin any more than do their meat-eating counterparts. For more information on the sources and functions of vitamins, click here.
Evan Keraminas
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