Where do vegans get protein and vitamin B12?

(dge) In a purely plant-based diet is a sufficient supply of some nutrients is not possible or difficult. To people who want to eat vegan, tips and practical
In addition to their position on vegan nutrition, the DGE publishes a FAQ paper with 22 questions and answers on a vegan diet. These include u. a .:

What options does a vegan have to cover his protein needs??
The trade offers a rich assortment of soy protein based meat substitutes. Are these an alternative? On the one hand, these foods often contain high levels of sugar, salt and fat as well as many additives and are therefore not classified as nutritionally favorable. On the other hand, they are enriched with vitamins and minerals and can thus contribute to nutrient supply. The DGE recommends vegans as an alternative to eat a variety of plant protein sources such as cereals, legumes, potatoes, nuts and soy products with sufficient energy throughout the day. The targeted combination of various protein-rich foods such as lentil vegetables with rice or pea stew with bread can increase protein quality. So can the protein requirement at a
vegan diet without replacement products.

Sauerkraut can be a compensation for vegans. Image: Dani Vincek - fotolia

One of the most frequently asked questions is why vitamin B12 (cobalamin) is a particularly critical nutrient for vegans. How do you absorb enough Vitamin B12? In a form available to humans, vitamin B12 occurs almost exclusively in animal foods.

Plant foods such as sauerkraut may contain traces of the vitamin due to bacterial fermentation. However, it is not clear if it is available to humans and the amounts are so low that one
Demanding supply is not possible. Shiitake mushrooms contain vitamin B12, whereby the contained quantity can vary strongly. Sea algae like Nori can also supply vitamin B12. As the sole source
Nori are unsuitable due to the unclear bioavailability or contained inactive form of vitamin B12. Spirulina and other products containing cyanobacteria do not contain cobalamin effective for humans. With conventional foods, vegans can not ensure their vitamin B12 supply - so they need to take a vitamin B12 supplement.

Also, the question of which foods contain hidden animal ingredients is important for vegans. For some foods are used in the production of technical excipients of animal origin. These are added to the food during processing, but are no longer or only in trace amounts in the final product. They do not have to be declared and therefore can not be taken from the ingredient list.

Likewise, it has not yet been indicated whether additives, flavors and vitamin supplements are of animal origin. Therefore, it is difficult to tell if processed products are vegan. Foods that may contain hidden animal ingredients are e.g. Jams, fruit preparations and sweets with intense red coloration, which may contain the colorant "true carmine / cochineal" (E129). Juices and wines can be clarified with gelatin or the swim bladder from the sturgeon. Depending on the variety, chips may contain aromas of beef, game, pork or fish. Shellac can be used for the gloss of chocolate and baked goods can contain flour with the amino acid L-cysteine
was treated, which was possibly obtained from pig bristles or feathers.