Eggs are also a great source of iron and other important nutrients. You need a good supply of essential fatty acids - for healthy brain, skin and hormones. While these are abundant in oily fish, flax seeds are also rich in them so I recommend a tablespoon of flax seeds or a dessertspoon of flax seed oil a day. If you do tend to be more vegan, also make sure you are having a good multivitamin that contains vitamin B12, as this is only really available in animal products.