Protein: Because animal-based foods are high in protein, it’s a common misconception that vegans don’t get enough of it. In fact, the real problem is nonvegans getting too much protein. Vegans can get all the protein they need from lentils, tempeh, tofu, beans, nuts, seeds, and even vegetables. More importantly, vegans should pay attention to their B12, omega-3, and vitamin D all of which can easily be obtained from vegan sources. We highly recommend the book, Becoming Vegan by Brenda Davis and Vesanto Melina. M.S., R.D for more detailed information pertaining to ones age and individual needs. They provide sample menu plans and nutrition recommendations for children, teenagers, pregnancy, and athletes as well as a wealth of information on proper nutrition. Also, be sure to check out The Boston Vegan Association’s Nutritional Pamphlet Calcium: (Approximately 1000 milligrams per day, 1200 milligrams for women over 51 and men over 70.) Leafy green vegetables-kale, collards, broccoli, okra, figs, oranges, almonds, pistachio nuts, hazelnuts, flaxseed, sunflower seeds, sesame seeds, soybeans, chickpeas, navy beans, pinto beans, kidney beans, lentils, tempeh, tofu*, fortified non-dairy yogurt, fortified non-dairy milks, fortified soy products, fortified breakfast cereals, and fortified orange juice. Note: Spinach, beet greens, and chard are healthy foods but not good sources of calcium. When purchasing tofu, look for the calcium-set tofu with "calcium sulphate" in the ingredients. Iron: Chickpeas (hummus), lentils, navy beans, pinto beans, kidney beans, soybeans, quinoa, tofu, raisins, goji berries, fortified veggie burgers and other soy products, pumpkin seeds, cashews, figs, sunflower seeds, sesame tahini, prunes, whole wheat, parsley, and pine nuts. Tips Vitamin-C rich foods help with iron absorption. Try eating these foods in the same meal. Use cast-iron cookware. If your iron status is low, avoid consuming foods high in zinc at the same meal. 40 Vegan Foods: Their Scientifically-Proven Health Benefits B12: (2000 micrograms once a week or 10-100 micrograms a day.) Produced by bacteria and found in soil, water, etc, it is necessary for vegans to supplement their diet since most vegetables are cleaned very well. Vegans supplement their diets with B12 by eating nutritional yeast or fortified foods. Most non-dairy milks and cereals are fortified with B12. Consume at least three servings of vitamin B12-fortified food per day (each supplying at least 20% of the Daily Value on the label), Or, vegan B12 tablets. (One 2000 mcg tablet (ideally chewed or dissolved under your tongue) once a week; or at least 10-100 mcg once a day.)Buy Nutritional Yeast Buy Vitamin B12 Tablets Omega-3: Two tablespoons of ground flax seeds every day or two teaspoons daily of flax seed oil. And/or, an omega 3 DHA supplement in the form of algae. According to Michael Greger, MD, diabetics and pregnant or breast-feeding women should take 300 mg of DHA every day DHA Available at v-pure or Natural Healthy Concepts. Vitamin D: Light skin-about 10-15 minutes of sunshine. Dark skin: about 30 minutes of sunshine. or 1000-2000 iu daily depending on the time of year, etc. Buy vegan Vitamin D3 Note: Vitamin D3 found in many fortified orange juices comes from the wool of sheep and is not vegan. *Important: If you have any health problems-including obesity, or are taking medication (cholesterol medication, insulin, etc) you should inform your doctor of your plans to change your diet before making any changes. A switch to a plant based diet can alter your need for medication. Disclaimer: The information in this kit is intended as a helpful overview but cannot cover all vegan nutrition topics. To make sure that your diet is meeting all the nutrients that your body and mind need, please consult a nutrition professional with expertise in vegan diets.
Posted on: Fri, 26 Jul 2013 16:02:29 +0000
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