Vitamins in a Vegan Diet
Over the next couple of days I’m going to share a “where to get your vitamins” post for vegan living. Besides the protein/carbs/fats (macronutrients), your body needs so much more to keep it running. Check out any one of my posts that discusses food vitamins/minerals like Sexy Lettuce: Romaine, Sexy Lettuce: Collards, and Smoothie Time.
Today I’ll focus on 3 vitamins and minerals that are essential for health but might be criticized in a vegan diet. In a traditional American diet, these V&Ms are MOSTLY found in animal products. But there are plenty of sources in plant-based diets, you just have to know where to look.
Iron in Vegan Diet: Nuts, seeds, pulses, grains, dried fruit, sea vegetables, parsley, green leafy vegetables, molasses, miso: SPECIFICALLY, soy beans, lentils, spinach, and quinoa (picture).
Zinc in Vegan Diet: Wheatgerm, whole grains, nuts, pulses, miso, peas, parsley, bean sprouts: SPECIFICALLY: alfalfa sprouts, pumpkin seeds, chickpeas, and tahini.
Vitamin D in Vegan Diet: Vitamin D can only naturally be absorbed by the sun. The Vitamin D in milk and other fortified products is ADDED, not natural (contrary to popular belief). Vegan options, in my opinion, are unhealthy ones (like soy-milk and fortified foods). My first advice would be to get outside and absorb it! That’s fun and easy. However, recent studies have shown that in recent years Vitamin D absorption from the sun is down (notably D3). We don’t really know why (pollution?). But it’s making it harder to get this essential vitamin. For this reason, I would actually recommend a high quality, organic Vitamin D supplement. If you are weary, do a diet analysis (by a paid professional or website) and see if a supplement is right for you.
I hope this is helpful. Check in again for more V&M talk (Vitamins Part 2), another Sexy Lettuce post, and info on my spring cleanse
RSS
Twitter
Facebook
YouTube
I'm pretty sure that I don't get as much vitamin D as I should. Even in the summer I stay out of the sun or cover up when I'm in it. I take supplements, but I'm always weary that supplements aren't quite the same as getting vitamins from natural sources.
Love your blog! Found it through Bikini's. Interesting post. I'm not vegan, but Vitamin D is a huge thing lately….curious as to the sun being needed for absorption…I have a friend who lives far north with limited daylight hours – she uses a sun lamp / and tanning bed most of the year…not too extremes I think…what is your take on that and safety re: cancer risks, etc??
First, what is vegan?? Sorry if i sound arrogant but i really don't have any idea about it.I hope you will share some information…Thanks1!!!
Thanks for all the interest guys! I plan on writing more on needed V&Ms. To answer your questions:
Vitamin D: A lot of people suffer from deficiencies because it is so hard to get. Yes, even using sun screen and car windows PREVENT absorbtion. It doesn't take hours in the sun to get the vitamin, but from the new studies, it's becoming more difficult to absorb (for whatever reason). The best time for absorbtion is early morning, the sun isn't too strong then som maybe sunscreen isn't neccessary.
For supplementation, Vitamin D is hard to get naturally unless its sun. Sometimes you have to pick your battles. I would reccomend a HIGH-QUALITY supplement. try whol foods. getting vitamin d is more important (for bone health especially) then being 'all natural.'
Tanning beds are bad. They increase you risk of cancer by 75%. The whole point of eating and living this way is to prevent preventable illnesses. Sounds like the lights and beds are for feeling sun, and dealing with winter blues. Not to actually replicate the sun. I'd be weary.
VEGAN is not eating animal products. This includes meat, fish, eggs, milk, cheese, soemtimes even honey. I'm not too hardcore but I love trying my best. Some people do it for ethical reasons, some for environmental, some for health. All are extremely relevant given how bad animal products (and the making of them) are bad for your health, the environment, and the animals. For example, an animal knows when it's about to be slaughtered. Right before it's killed, stress hormones are pumped throughout the body and trapped in its muscles. These hormones stay in the meat that you eat. Add this to heart disease, cholesterol,and cancer…gross. DO MORE RESEARCH! it's all out there!