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Friday, 24 June 2022

'How To Get Every Vitamin And Mineral On A Vegan Diet'

Lifestyle and diet is always a personal choice. Many readers may wish to change their lifestyle because they want to lose weight, feel healthier etc. Some readers may choose to eat vegetarian, or vegan, some choose a Mediterranean style diet, while others talk low carb or keto. While what we eat is a personal choice, and for Eddie and I it is LCHF, one thing we must all take into account is the nutrients we get from the foods we eat.

If you are vegan Michael Joseph at Nutrition Advance Site published an interesting article on 15/06/22

"How To Get Every Vitamin and Mineral On a Vegan Diet
Vegan and predominantly plant-based diets have gradually increased in popularity over the last several years.

Carefully formulated vegan diets can meet all nutrient requirements. However, many people do not follow a nutritionally adequate vegan diet.

For example, veganism has been associated with low intake levels of vitamins B2, B3 and B12, vitamin D, iodine, zinc, and calcium, among other nutrients.

This article provides a list of vegan-friendly foods for every vitamin and mineral.

What are the best dietary sources for each nutrient?

Table of contents
Calcium  Copper  Iodine  Iron  Magnesium  Manganese
Phosphorus  Potassium  Selenium  Sodium  Zinc
Vitamin A, Retinol Activity Equivalents (RAE)
Vitamin C  Vitamin D  Vitamin E  Vitamin K
Thiamin (B1)  Riboflavin (B2)  Niacin (B3)  Pantothenic acid (B5)
Vitamin B6  Folate (B9)  Vitamin B12

Vegan-Friendly Dietary Sources of Every Vitamin and Mineral
The guide lists ten vegan-friendly dietary sources for each vitamin and mineral.

Furthermore, for each dietary source, the guide will present the amount of the nutrient a typical serving provides and how that contributes to the recommended daily value.

The USDA’s FoodData Central database is the source of all nutritional data. Recommended daily values (% DV) have been calculated using this data alongside the FDA’s published daily values."
You can read all of Michaels article with relevant links here

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Do you prefer a vegan or vegetarian diet?
Are you eating as much meat nowadays?
Perhaps you've recently cut down on your sugar in-take!
You may just prefer a little of everything!
Do please share your thoughts in the comments.

You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan


Tom said...

...I'm not prepared to go vegan.

Conniecrafter said...

My daughter was vegan for awhile but she has added a few other things to her diet

Carola Bartz said...

A vegan diet doesn't work for us since so much is based on peas and lentils, to which my husband is very allergic. However, I sometimes cook meals that are completely vegan. Mostly I would say we are reduciterians - eating less meat, but not completely without. We eat a lot of vegetarian meals and I try to include fresh veggies or fruit every time.

J.P. Alexander said...

Yo prefiero una dieta mediterranea. Te mando un beso.

Christine said...

Thanks for sharing.

Elephant's Child said...

Thank you. I am vegetarian rather than vegan and try and eat as much 'whole food' as I can.

Fun60 said...

I still enjoy eating meat but not everyday of the week. Like many I try to have a varied and healthy diet but I still eat too much.

Margaret D said...

Interesting article to read Jan.
We eat meat every night, sometimes twice a day and fish is included.

Hilly Nicolay said...

It is good to make sure that you get all the nutrients you need.
I try, I don't know if it always works.

Happy summer day.

baili said...

Thank you for incredibly useful knowledge dear Jan!
Thanks for link .it is relief to learn that vegan diet also provides all the minerals and vitamins.

Valerie-Jael said...

Very interesting article, thanks! Valerie

Jo said...

I know both vegetarians and vegans who take supplements to ensure they're getting enough vitamins and minerals, but surely it's better if you're getting them from the food you eat.

eileeninmd said...

I am trying to stick to a gluten free diet.
I love veggies and could easily become vegetarian, my hubby loves his meat.
Take care, have a great day!

DUTA said...

I keep saying to myself and others that I have no problem to go completely vegetarian or even vegan, but I'm afraid to give up meat and eggs completely. Some ten years ago there was panic about cholesterol and eggs. I stupidly stopped eating eggs for a certain period of time, and it was with bad consequences. Eggs and meat have the highest quality of protein, and we can't ignore that.

Giorgio said...

I've read your post, although I am not vegan!
Have a nice weeend :-)

Maria Rodrigues said...

Hi Jan,
Excellent post!
Knowledge helps us to have a better quality of life.

William Kendall said...

I am too much of a carnivore to go vegan.

DVArtist said...

Very good and informative post. Have a lovely day.

sandy said...

Interesting and helpful post. Thanks Jan. The site will be bookmarked.

Kim said...

Sending this one to my daughter who is a vegetarian/ sometimes vegan. Thanks!

Ananka said...

I have lactose intolerance and am fully dairy free. And veggie, so almost vegan!

NatureFootstep said...

now, that, is a colorful table :)

happyone said...

Not for me. I don't eat a lot of meat but don't want to give it up altogether. 🙂

Jules said...

My diet is mainly pescetarian. Sugar is my downfall, although I do try to cut down my intake. Xx

gluten Free A_Z Blog said...

I am a vegan and I do take some supplements because despite having my intention to always eat very healthy food, I sometimes don't make greens, or enough variety of vegetables or beans. Very informative and helpful post.

carol l mckenna said...

Great vitamin info ~ very informative post ~ Xo

Wishing you good health, laughter and love in you days,

A ShutterBug Explores,
aka (A Creative Harbor) said...

Interesting. I do eat meat but I'd like to cut down on the amount.

Teresa said...

Siempre interesantes tus reportajes. Gracias y besos.