Omega 3 can be in found in vegan foods in flax seed, chia seed, or seaweed. It’s very easy to add some chia seeds to rice without affecting the flavour.

B12 is available in nutritional year and fortified plant mills. The “natural” way humans for b12 was by eating bacteria in soil, but since modern farming techniques mean that humans don’t eat much soil anymore, is best to supplement. It’s more efficient to get b12 directly rather than filter it through the digestive tract of another animal before getting it.

Vitamin D can be synthesised by being in the sun, but since this is a guide for Canadians, and there isn’t much sunlight for about half the year, they recommend supplementing. Vitamin D deficiency is very common regardless of diet

I hope that answers your question of how to get these essential nutrients on a vegan diet. I hope you found these tips useful.

I would not east lab grown meat. At this point meat grosses me out, and vegan protein is already very tasty.

I think lab grown meat mostly appeals to meat eaters who recognise that eating meat is wrong but don’t have the discipline to go vegetarian/vegan.

If you are ok Australians them Thumb Cramps is a good podcast. They cover new and old games, and they aren’t afraid to give praise to unconventional games (star wars pod racer was game of the year for one host)