The Vegan Post

Vegetables are not reliable sources of B12. It is essential to include a B12 supplement in your diet or eat foods that are fortified with B12. Luckily, it’s easy to incorporate B12 into your diet.

Good sources of B12 include:

• A multivitamin containing B12 (almost all multivitamins do)
• A B12 vitamin
• B12 fortified soymilk such as Silk
• Other foods fortified with B12 such as Nature’s Path Optimum Power cereal

Vegan sources of Omega 3’s fall into two main categories:

ALA (alpha-linolenic acid) – found in flax seeds, walnuts, chia seeds, and a few other plants

DHA (docosahexaenoic acid) – found in algae

There is also an Omega 3 chain called EPA (eicosapentaenoic acid) which we will not discuss since our bodies can efficiently convert ALA or DHA into EPA.

ALA

Flax seeds are one of the richest sources of ALA. For maximum absorbtion, flax seeds should be ground up in a blender or coffee grinder, then added to smoothies or sprinkled on top of other foods. Flax seeds are also rich in protein, potassium, magnesium, boron, and lignans, which may help prevent cancer.

You can also buy just the flax oil, but it can go rancid quickly, so the seeds are usually a better choice. The seeds also have additional nutritional properties not found in the oil.

DHA

Our bodies convert the ALA found in flax seeds into DHA. However, some people’s bodies may not efficiently convert the ALA to DHA. It can also be difficult for some people to consume enough ALA to achieve ideal DHA levels.

For these reasons, we recommend consuming both ALA (in the form of flax seeds, walnuts, etc.) and also a vegan DHA supplement (derived from algae).

Here are a few popular vegan DHA supplements:

• NuTru O-Mega-Zen3 Vegan DHA supplement
• Deva Vegan Omega-3 DHA Supplement

Omega 6’s

While most vegetarians don’t consume enough of the Omega 3 fatty acids, they usually consume too much of the Omega 6 fatty acids. Consuming too many Omega 6’s interferes with your body’s ability to absorb the Omega 3’s. Therefore, limit your intake of corn, sunflower, safflower, and “vegetable” oils. It is best to limit the amount of oil you add to your foods, but if you do add oil, use olive or canola instead.

Check out these videos for preparation ideas:

• Cooked Greens
• Kale with citrus garlic sauce
• Pesto
• Kale with cashew sauce
• Green Smoothie

With greens, don’t skimp on portion size. Think BIG. The more you eat, the better!

Walter Willett [M.D., Ph.D., of Harvard Medical School] states the problem elegantly:

“If no one really knows the best daily calcium target, then why not play it safe and boost your calcium by drinking three glasses of milk a day? Here are five good reasons: lactose intolerance, saturated fat, extra calories, a possible increased risk of prostate cancer, and a possible increased risk of ovarian cancer.”

So if dairy is not the best choice for both health and ethical reasons, then what should we turn to? If you follow the previous tip, “Eat Your Greens!”, you should be doing a pretty good job on calcium intake.

Let’s take a look at some high calcium vegan foods:

If you have difficulty incorporating calcium-rich foods into your diet, you can also opt for a calcium supplement.

Americans get most of their vitamin D through sunshine and fortified foods. But many Americans spend so much time indoors that they don’t get enough sunlight for their bodies to produce enough Vitamin D.

This is particularly problematic for dark skinned individuals, whose bodies do not convert sunlight to vitamin D as efficiently as those with lighter skin. It is also more problematic during the Winter and in high latitude regions.

If you aren’t getting a lot of sunlight, you should make sure to take a vitamin D supplement, or include vitamin D fortified foods in your diet. Many soymilks such as Silk are fortified with Vitamin D. If you want to make sure your Vitamin D is not animal derived, choose D2 instead of D3. Some Vegan Vitamin D Supplements: Vitamin D2 Spray by Pure Vegan Vitamin D2 tablets by Freeda

Iodine is sometimes found in plant foods, but it is an inconsistent source. The amount of iodine in the plant foods varies greatly depending on the soil it was grown in.

The most reliable vegan sources of iodine are:

• seaweed such as kelp (kombu)
• iodized salt
• iodine supplements

Vegans in the United States can get the iodine they need by consuming one-fourth teaspoon of iodized salt per day. Nursing mothers may want to consume three-fourths of a teaspoon, due to greater iodine needs. Note that the salt found in processed foods is frequently not iodized, so we’re talking about adding iodized table salt (read the label to make sure it has the word “iodized”). If you want to limit your salt intake (which is not a bad idea), consider taking an iodine supplement instead.

In the United Kingdom, most of the salt is not iodized. Not only that, but much of the soil in the UK has low levels of iodine. As a result, iodine deficiency is much more common among vegans in the UK.

Vegans in the UK, or in any other country where iodized salt is not regularly consumed, should be extra careful to include an iodine supplement, or consume seaweed at least several times per week.

Check out the UK Vegan’s Society’s page on iodine for more information.

This food group is particularly important for women, who are at a higher risk of anemia.

Check out these videos for some preparation ideas:

• Three Bean Chili
• Indian Curry with Lentils
• “Buffalo” Tempeh Strips
• Vegan Franks and Beans
• Lentil Burgers
• Bean Burgers

Refined grains go through a milling process that strips the food of much of its fiber and nutrients. Some of these nutrients are added back, but even after the enrichment process, the end products has just a fraction of it’s original nutritional value.

Whole grains, on the other hand, are grains that haven’t gone through this process, and still contain their nutritous bran and germ.

Scientists are now learning that many plants have naturally occuring chemical compounds in them which can improve human health and prevent disease. These beneficial plant chemicals are referred to as phytochemicals or “phytonutrients”.

Foods that are rich in these phytonutrients are sometimes called “superfoods” because of their strong potential for disease prevention.

Often times, the phytonutrient can actually be seen in the pigment of these fruits and vegetables. Therefore, it is a good idea to choose brightly colored foods, as these foods tend to be higher in phytonutrients. In other words, eat the rainbow.

Examples of phytonutrient-rich foods:

• Lutein and zeaxanthin in spinach may prevent macular degeneration and cataracts
• Sulforaphane in broccoli may prevent cancer
• Anthocyanins in blueberries have anti-inflammatory properties
• Lycopene, found in many red fruits such as tomatoes, pink grapefruit, and watermelon, may protect against prostate cancer
• Beta-carotene in foods such as sweet potatoes, carrots, and kale may prevent liver cancer and lung cancer

Get inspired by vegan athletes such as:

• Brendan Brazier, Ironman triathlete
• Mac Danzig, Ultimate Fighter
• Kenneth G. Williams, Bodybuilder
• Christine Vardaros, Professional Cyclist

And for resources on vegan sports training, check out:

• Vegan Weightlifting: What Does the Science Say?
• Getting Big & Strong on a Vegan Diet by Mike Mahler
• Vegetarian Sports Nutrition by D. Enette Larson-Meyer, PhD, RD

Sometimes, it can be frustrating to be a vegan in a non-vegan world, but maintaining a positive attitude is essential for both ourselves and the lives of animals.