Pages var _gaq = _gaq || []; _gaq.push(['_setAccount', 'UA-1743

Sunday, February 19, 2012

: ask a vegan : week 3 : how to get your nutrients :

are you relaxed and refreshed?
ready to start a new week?
[i am!!]
one of my february goals was to read 6 books ; i am not doing well this month, but i have been trying to read as much as i can this weekend!

one of the most popular questions i [and other vegans] receive is related to nutrition.
how do you get your vitamins? where does your protein // calcium come from? are you anemic? 

so, today :
how do you get adequate vitamins & minerals // nutrition as a vegan?!
[great question, by the way]

here we go :
*blake and i do not eat 'meat and diary substitutes ; tofu, fake cheese, tempeh, ect* IF you want to eat them, they DO contain good sources of vitamins//nutrients, but we try to eat as naturally as possible.

calcium : 
good sources of calcium : 
*green, leafy veggies [kale, bok choy, okra ; ALL COOKED]
*calcium fortified orange juice & nut//soy milks [we drink almond milk in our house]
*almond butter

protein : 
some of the best & most protein packed foods are : 
*soybeans // edamame
*chickpeas, lentils, beans [black, kidney, pinto, lima]
*quinoa, cous cous [we eat both AT LEAST 2-3 times a week]
*nut butters [peanut, almond, cashew]
*nuts [almonds, cashews, pistachios, walnuts, ect]
*spinach, broccoli & sweet potatoes
*oatmeal, whole wheat pasta & bread

omega 3 & 6 fatty acids : 
*flax, hemp, sunflower & grape seeds are great! [and they are easy to throw into smoothies or oatmeal]
*OLIVES!! [if you gave you $20, id probably head to an olive bar!]
*olive oil

vitamin b12 : 
b12 is found in the soil. so, even if you are eating fruits and veggies [that come from the soil], when you wash your produce, you are washing away any trace of b12. and EVERYBODY needs b12!
i suggest a supplement! 
they sell vegan b12 pills at whole foods [maybe trader joes?]. target & walmart also sell b12 supplements. i am not sure if they are vegan. regardless, i suggest you research b12 deficiency and find yourself a supplement.

iron : 
there are LOTS of foods that are high in iron : 
*soybeans // edamame [edamame is one of my fave foods!]
*lentils, quinoa
*spinach, peas, brussels sprouts, bok choy, green beans, kale, broccoli [cooked]
*beans [pinto, black, lima, kidney]
*raisins, almonds, sunflower seeds, dried apricots, watermelon [YES]

*i am NOT a trainer or a dietician.*
my list is in no way complete ; i included foods that are widely available [and affordable] to everybody, no matter where you live or shop.
also, the foods on my list are important for EVERYBODY, not just vegans or vegetarians.

how about you?
do you get your nutrients?
anything i missed?

do you have a question related to veganism?!
i would love to hear it [and answer it!!]
leave it in the comments or send me an email.
[take.a.picture [at] live [dot] com]