The What, Why, and How |
B12 B12 deficiency causes neurological complications. It is thought that there are no sources of B12 that occur naturally in vegan foods (except Red Star nutritional yeast). You can get B12 from nutritional yeast, fortified soy or rice milks, and meat analogues. B12 is a vitamin well stored in the body. Therefore, if you are a vegan who ever consumed animal products, you will probably have sufficient levels to sustain you for several years. The easiest way to obtain a reliably sustainable amount of B12 is to take a supplement.
Calcium Calcium is necessary for the function of muscle, blood, and bone. Calcium-rich plant sources include leafy green vegetables, almonds, sesame seeds, figs, and legumes. Plants tend to be better sources of calcium than milk and meats because high levels of animal proteins actually deplete the calcium in the body. The Recommended Daily Allowance of Calcium is 1000 mg per day for non-vegans.
Vitamin D Vitamin D is made when sunlight falls upon our skin and activates a fatty substance called ergosterol. It helps to balance the calcium in the body. This often forgotten vitamin (which is actually a hormone) does not naturally occur in vegan foods. Some soymilks are fortified with Vitamin D. However, about 15-20 minutes of sun exposure per day is usually sufficient for most people but in times when exposed to sun less (winter) or if you have any concerns, vegan vitamin D supplements are available.
Essential Fatty Acids (EFA) EFAs are the “good fats” needed for healthy skin, nails, hair, and the manufacturing of hormones. They are called Omega-3, -6, and -9. They can be found in abundance in most nuts and seeds (walnuts, pecans, sunflower seeds, pumpkin seeds) as well as avocado and spirulina (a seaweed extract high in many nutrients). They are also abundant in flax and hemp seed oils that can be added to many foods like salads, smoothies, and pasta.
Iodine Iodine deficiency causes thyroid dysfunction and unnecessary IQ loss. In North America, we add iodine to salt to combat this. If you already eat iodized salt, it’s a good source. If not you can obtain iodine from sea vegetables like kelp, and hijiki. Iodine should be taken in small, frequent amounts--about 150 mcg per day consumed two or three times per week.
Iron Iron is necessary for the production of red blood cells in the body. It is readily available in many vegan foods like whole grains, tofu, leafy vegetables, and dried fruit. Only 10 mg of iron is required per day for men and post-menopausal women and 15 mg for pre-menopausal women. You can easily increase your daily iron intake by adding raisins or nuts to your cereal or incorporating small portions of kale or broccoli into your meals. Iron absorption is increased by the presence of vitamin C. So combining high-iron foods ones high in vitamin C is recommended.
Protein and Amino Acids Amino acids are essential for the conversion of food proteins to proteins usable by the body. There are nine essential amino acids, all of which can be found in both quinoa and soybeans. To get all nine amino acids, other than consuming these two foods, you must eat a balanced variety of foods from each of the following three groups: whole grains (brown rice, millet, kamut, etc.), legumes (chickpeas, split peas, black beans, etc.), and nuts or seeds. You also need to consume foods high in food protein (in order to be converted). Most people who eat meat consume well over the Recommended Daily Allowance of protein. Most men need about 63 g of protein per day and women need about 50 g per day. Some good sources of protein include quinoa, lentils, tofu, chickpeas, almonds, cashews, broccoli, and spinach.
A New Food Guide The Canada Food Guide is in need of an update! Many health practitioners (including the Physicians Committee for Responsible Medicine) now promote a new food guide with all new categories. A simple guide for a vegan diet is to eat a variety of foods from the following food groups:
*Vegetables: Choose from a wide variety of seasonal, local, and organic vegetables, both raw and cooked. Eat lots of them! Seven or more servings per day would be excellent. Aim for at least five.
*Fruit: Enjoy two to four servings of both fresh and dried fruit.
*Grains: Consume a variety of whole grains like kamut, quinoa, brown rice, millet, amaranth, buckwheat, barley, etc. at most meals.
*Legumes: About two half cup servings or more of legumes per day is sufficient. Legumes include soybeans, lentils, split peas, kidney beans, navy beans, chickpeas, adzuki beans, black beans, etc.
*Fats: A couple of tablespoons per day of oils such as tahini (sesame paste), flax or hemp seed oil, pure virgin olive oil, sesame oil, avocado, and a wide range of nuts. Make sure not to heat your oils to high temperatures. Preferably, add them after cooking. (Margarine is a processed oil and should be avoided.)
*Miscellaneous: Include sea vegetables several times per week, drink lots of water, and make sure you’re getting enough fibre.
Interesting Facts
**The top five sources of iron are vegan (tofu, spinach, collard greens, lentils, and broccoli).
**The dairy industry agrees that soymilk has just as much calcium as cow’s milk (315 mg/cup).
**Because vegan diets have no animal proteins, vegans may actually need to consume less calcium.
**Vitamin D does not naturally occur in dairy products. It is added at the dairy just like it is added to soymilk!
Other Info You may have noticed that most of the foods that contain high levels of one vitamin also contain high levels of others. Legumes, green leafy vegetables, soy, and fortified vegan products are excellent sources for most of the nutrients we need. This makes it very easy to be healthy! Include a number of these great foods as staples in your diet and accomplish many goals at once.
We may not be able to trust natural sources of vitamins and minerals (plant and animal) as reliable. Due to irresponsible factory practices and the current state of our environment, you still may not be getting adequate amounts. If you feel this is a concern, vegan supplements of these vitamins are available and may be a good safety.
The transition from meat or vegetarianism to veganism is often a slow one. Some people start by cutting out meat and cutting down on dairy. A good idea is to start by having one or two vegan meals a week and increasing the number until every meal is vegan.
It is painless and easy to be vegan and the benefits to your health, the environment, and the animals is enormous.
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