Where do you get it?
Most of what I've been reading leads me to believe that if you eat a variety of fruits, vegetables, legumes, and nuts and seeds that you'll get everything you'll need.... No reason to really count this or that. Except for vitamins B12 and D and Omega 3 Fatty Acids. It's good to make a point of ensuring you get enough of these... Here's some information on where we get them...
Where do you get B12?
Because plants don't supply enough B12, most books I've read suggest a supplement of 100 micrograms daily or 1000 micrograms twice a week. Some foods are fortified with B12, so you can always keep an eye out for those as well.
Where do you get Vitamin D?
Now that we're all careful about the harmful effects of too much sun, most people don't rely on the sun for their daily dose of vitamin D; therefore, vitamin D deficiency is very common these days. Since it plays such an important role in bone health and it does help prevent some cancers, it is important to get enough. Supplemental doses range from 1000 units to 4000units... It'd be good to check with your doctor on this one to be sure you are getting enough.
Vitamin D comes in two forms D2 and D3. Vegans should look for D2 as D3 is made from lanolin which comes from sheep.
Where do you get Omega 3 Fatty Acid?Brain health, child development, and heart health all rely on a balance of fats. Here are some sources of Omega 3 Fatty Acids: flaxseed (whole, ground, or oil), hempseed oil, tofu (firm), and walnuts.
Hope this has been helpful. There's lots of information out there about these. We'll look at more of it as we go along.