Getting the Necessary Vitamins Through a Vegan Diet

Vegans getting vitamins

I felt compelled to write about how vegans get all of the adequate nutrients they need to thrive and live a healthy life.  There are so many critics who feel a vegan diet is not enough and that a person needs to incorporate meat and dairy into his/her diet.  I can’t tell you how many times I’ve heard, But are you getting enough protein?  What people fail to understand is how jam packed beans are with protein.  Although I am in no way a doctor or a nutritionist, I have found through research, that there is no reason why a person couldn’t get all of the nutrients needed by eating a diet consisting of fruits, vegetables, whole grains, and legumes.  I started this lifestyle over a year ago when my daughter was born.  Since eating this way, I no longer feel depressed, like I’m in a fog, sick from stomach pains, and fatigued.  Many adults I’ve found often say they wish they felt like they did in their teens.  Well, I wake up everyday with the energy of a teenager!  Although I’ve been a vegan for several years, I spent the majority of those years eating processed food.  I can’t imagine going back to eating that way and feeling run down all of the time.  I’m here to tell you, a commitment to this lifestyle will change you forever in the best way possible.

Here is a list of nutrients most people believe to be harder to find in vegan foods as opposed to meat and dairy.  I use this list as a daily checklist to make sure that my vegan daughter is getting all of the necessary vitamins, protein, and fat.

Important Vitamins and Nutrients Vegans Need to Get Daily Vegan Food Sources Containing Vitamins and Nutrients
Protein Ezekiel bread, beans
Calcium kale, oranges, soybeans, dates, sesame seeds
Vitamin D the sun, mushrooms
Zinc chickpeas, pinto beans, kidney beans, lentils, corn, peas, oatmeal, chia seeds
Iron kale, whole grains, beans, seeds, dates
B12 fortified nutritional yeast, Silk soymilk, fortified soy products and cereals (I’m not a fan of processed food, so this has been a challenge for me)
Riboflavin (B2) mushrooms, sesame seeds, chia seeds, spinach, avocado, wheat
B3 peas, mushrooms, avocado
B5 mushrooms, avocado, sweet potato
B6 bananas, avocado, spinach
B9 (Folate) lentils, spinach, asparagus, lettuce, avocado, mango, oranges, wheat bread
Healthy Fat avocado, hummus (made with oil), olive oil

And, they say you can’t thrive as a vegan!!!!

Blessings, Kimberly Burkel

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