The healthy vegan
Some important nutrients that your diet may be lacking
MELISSA HIEBERT STAFF
Whether for ethical reasons, health reasons, or because it’s just the trendy thing to do, an increasing number of people are deciding to go vegetarian. Out of those who have decided to go the way of the vegetable, a large percentage have decided to take it one step further and become full-fledged vegans. However, much caution needs to be taken in order to ensure that one stays in good health. Humans are born omnivores, and as such require certain specific nutrients that come from meat and animal products. Fortunately, these nutrients can be found elsewhere. Here are some of the essential vitamins and minerals that are often lacking in vegetarian and vegan diets, as well as some “veganfriendly” sources in which they can be found.
Vitamin B-12
Vitamin B-12 is a specific vitamin found mainly in meats, and is important in the growth of red blood cells and to keep your nervous system in working order. Vitamin B-12 is hard to find in a natural source other than meat, so the best bet is to look for different foods that have been fortified with B-12. Often, vegetarian “meats” have been fortified with B- 12, but not always so it is important to check the label. Soy milk may also contain B-12.
Omega-3 fatty acids
Omega-3 fatty acids is essential for normal growth of our bodies, as well as helping to prevent heart disease and high cholesterol. Omega-3 is primarily found in fish and fish oils, though now omega-3 has become somewhat of a trend and can often be found in eggs and other products. The best source of omega-3 for vegans however is flaxseed and flaxseed oil. Ground flaxseed can be sprinkled on pretty much anything. The flaxseed has to be ground, however, or else the body won’t get the benefits of the omega-3. Flax bread and fortified soy milk are also excellent sources.
Calcium and Vitamin D
Calcium is, as most people know, essential for having healthy teeth and bones and preventing osteoporosis. Vitamin D helps your body to absorb calcium. Most often, calcium comes in milk and milk products (like cheese, yogurt etc.), and vitamin D is added to milk as well. The best bet to get a lot of calcium is from soy milk, which often has a good percentage of the daily-recommended intake of calcium in it. Broccoli and bok choy have high calcium levels, and almonds also have calcium in them. Certain orange juices will also be fortified with calcium, as are calcium-set tofus. It’s best to also choose a soy milk that has been fortified with vitamin D as well. The body can make vitamin D from sunlight, but especially during the winter it is not enough.
Protien, iron, and zinc
These three nutrients are often found in meats (remember the little food pyramid from grade four?) but can also be found in other sources. Beans, legumes, lentils and peas contain a lot of all three of these things. Tofu and various veggie meats also contain a lot of vitamins and minerals. Peanut butter is also an excellent source of protein, as are many other nuts. Now, you’re all ready to kick the meat habit, while still maintaining a good level of health. All you have to worry about now is passing up those delicious-looking chicken wings, and nachos piled high with ground beef, and the entire blocks of cheese I used to melt in the microwave and eat straight . . . mmmmm . . . cheese.
