VITAMIN AND MINERAL CONCERNS
The term "vegan diet" may sound like a food regimen one might try temporarily as a weight loss plan or a regimen to regain one's health after an illness or trauma. While it brings success when applied for these purposes, a vegan diet is a lifestyle change that, along with regular exercise, keeps one vigorously healthy and fit permanently and almost effortlessly.
To benefit fully from a vegan diet of plant-based foods, we suggest you familiarize yourself with a few concerns expressed by those unfamiliar with a well-planned program. We cannot stress enough the importance of including a wide variety of foods and consuming, on a daily basis, foods from each of the following groups: legumes, whole grains, fruits, vegetables, nuts, and seeds. Those who consume a strictly whole-foods plant-based diet rarely require supplementation from vitamins and minerals with a few exceptions.
It may be helpful to know the RDAs (Recommended Daily Allowance) more recently renamed Dietary Reference Intake or DRI, listed on supplement bottles reflect figures for vitamins and minerals set above that needed to prevent deficiencies, since the body does not absorb all the nutrients we consume, either from foods or supplements.
Vitamin B12
The U.S. RDA is 2 to 2.6 mcg per day. Vitamin B12 are actually bacteria found in the soil. Animals consume this vitamin when they graze and can pass it on to humans who eat animal-based foods. Since Vitamin B12 as cyanocobalamine is not readily available from plant-based foods, it is important that you include a supplement to fulfill the body's needs.
Though the requirement seems small, this vitamin is essential to maintaining a healthy nervous system, important in preventing anemia, helpful in cell and blood formation, beneficial to proper digestion, fertility, and growth, and necessary in the synthesis of genetic material (DNA).
This vitamin is also an aid to people with menstrual difficulties, nervousness, insomnia, memory loss, depression, fatigue, skin problems, asthma, schizophrenia, and heart palpitations.
If the label on the supplement says it contains Vitamin B12, make sure it includes the word cyanocobalamin or cobalamin. In this form the vitamin will be more readily absorbed.
Many foods are now fortified with Vitamin B12. Look for it on soymilk labels, cereal packages, and meat and chicken substitutes made from soy protein.
Natural food markets carry nutritional yeast flakes in 12-ounce round cartons. The vegetarian support formula of nutritional yeast contains Vitamin B12 as cyanocobalamin. Added to dishes in quantities of one teaspoon to two tablespoons, the yeast contributes a mildly cheesy flavor to many foods like tofu dishes and soymilk sauces. Two heaping tablespoons a day will supply the needed RDA. Many new mothers find it increases their milk production during lactation.
Calcium
The U.S. RDA is 1,000 mg for most adults. Teens may require 1,300 mg, while adults over 50 require 1,200 mg per day. Calcium is an important mineral for maintaining firm bone structure and strong healthy teeth. This mineral helps us in other ways as well. It is essential for blood clotting, necessary for muscle relaxation and contraction, important for regulation of cell metabolism, and vital for nerve cell message transmission.
Maintaining healthy levels of calcium is rarely a problem on a well-planned vegan diet. You can find calcium in a multitude of plant foods. Vegetables that contain the highest calcium content include collards, kale, mustard greens, watercress, broccoli, okra, and dandelion greens. Sea vegetables such as wakame, arame, hiziki, and dulse are also excellent sources of calcium.
Impressive calcium content can be found in all legumes. Enjoy them daily not only for their exceptional calcium benefits, but also for their great flavors and textures. Within the bean family soybeans rank highest in calcium, with navy beans and black beans following closely. Foods made from soybeans, such as soymilk, tofu processed with calcium, tempeh, and meat and chicken substitutes made from soy protein will provide plenty of calcium.
Nuts and seeds are also outstanding sources of this mineral with almonds, hazelnuts, and sesame seeds rating highest. Sesame tahini added to salad dressings and sauces is a good way to bring calcium into the diet.
Among the fruits, figs are tops for their calcium content. Oranges and fortified orange juice will deliver this mineral in ample quantities as well.
Vitamin D
The U.S. RDA is 400 IU. Vitamin D is technically a hormone that is manufactured in the skin when the skin is exposed to natural sunlight. Essential to our health, Vitamin D helps the body to absorb calcium in order to maintain strong bones and teeth. Just 10 or 15 minutes a day of natural sun exposure will provide the body with enough Vitamin D to function optimally. If you are unable to get direct sun exposure, look for foods that are fortified with this vitamin or take a supplement.
When reading labels on fortified foods or supplements, vegans will want to choose those items labeled Vitamin D2 rather than Vitamin D3. Vitamin D2, or ergocalciferol, is synthesized from plant sources, mostly from yeasts through the process of irradiation.
Animal sources, such as, fish, sheep wool, hides, or cattle brains, provide the base for the manufacture of Vitamin D3 or cholecalciferol.
Omega 3 Fatty Acids.
Called essential fatty acids, these important fats perform many functions including enhancing the immune system, manufacturing cholesterol and triglycerides, preventing heart attacks, reducing blood viscosity, and aiding blood clotting. Essential fatty acids play a major role in the cell function of the reproductive organs and the endocrine glands.
Though Omega 3s are available from animal sources such as fatty fish and fish oil capsules, vegans can find sufficient quantities from many plant sources. Following are foods that contain ample quantities of Omega 3s:
- dark green leafy vegetables like kale and collards
- broccoli
- flax seed meal and flax seed oil
- hemp seeds amd hemp seed oil
- soy beans and soy bean oil
- firm tofu
- organic canola oil walnuts, and walnut oil
Following are recommended daily servings of Omega 3 fatty acids: