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
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."
What are the best dietary sources for each nutrient?
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
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
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.
All the best Jan
28 comments:
...I'm not prepared to go vegan.
My daughter was vegan for awhile but she has added a few other things to her diet
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.
Yo prefiero una dieta mediterranea. Te mando un beso.
Thanks for sharing.
Thank you. I am vegetarian rather than vegan and try and eat as much 'whole food' as I can.
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.
Interesting article to read Jan.
We eat meat every night, sometimes twice a day and fish is included.
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.
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.
Blessings
Very interesting article, thanks! Valerie
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.
Hello,
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!
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.
I've read your post, although I am not vegan!
Have a nice weeend :-)
Hi Jan,
Excellent post!
Knowledge helps us to have a better quality of life.
Hugs
I am too much of a carnivore to go vegan.
Very good and informative post. Have a lovely day.
Interesting and helpful post. Thanks Jan. The site will be bookmarked.
Sending this one to my daughter who is a vegetarian/ sometimes vegan. Thanks!
I have lactose intolerance and am fully dairy free. And veggie, so almost vegan!
now, that, is a colorful table :)
Not for me. I don't eat a lot of meat but don't want to give it up altogether. 🙂
My diet is mainly pescetarian. Sugar is my downfall, although I do try to cut down my intake. Xx
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.
Great vitamin info ~ very informative post ~ Xo
Wishing you good health, laughter and love in you days,
A ShutterBug Explores,
aka (A Creative Harbor)
Interesting. I do eat meat but I'd like to cut down on the amount.
Siempre interesantes tus reportajes. Gracias y besos.
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