| Cooking vegan food is not that much different | | | | - Pulses; |
| from cooking a meat-based diet. Many meat | | | | - Grains; |
| eaters believe that by "going veg", you're taking | | | | - Dried fruit; |
| out food choice. However, it is usually the | | | | - Molasses; |
| opposite - normally vegans find that they are | | | | - Sea plants / green leafy vegetables; |
| more exposed to new, different and tasty foods | | | | - Parsley. |
| which they would never have experienced had | | | | Recommended iron intake is 8 milligrams (mg) per |
| they stuck to a meat-based diet. | | | | day. |
| There are many simple and easy to use vegan | | | | Calcium |
| recipes to be found in books and on the web. You | | | | Required for healthy bones in adults and bone |
| can even modify meat dishes so that they are | | | | growth in children. |
| vegan-friendly! There are also many dairy and egg | | | | Some good sources of calcium for vegans: |
| replacements available which assist with cooking | | | | - Molasses; |
| and baking. | | | | - Seeds; |
| However, in order to avoid any unnecessary | | | | - Nuts; |
| dangers of veganism, and just as with all diets, it | | | | - Carob; |
| is important that you receive all the necessary | | | | - Pulses, e.g. soya beans, tofu, haricot beans, |
| vitamins and minerals required for a healthy | | | | miso-fermented soy bean curd; |
| lifestyle. Vegan vitamins can also be taken to | | | | - Parsley; |
| supplement your diet if you feel you are lacking. | | | | - Dried figs; |
| Below we list some of the vitamins and minerals | | | | - Sea plants; |
| which new vegans may otherwise find difficult to | | | | - Grains, e.g. oatmeal; |
| source and replace. | | | | - Fortified soy milk. |
| Protein | | | | Recommended calcium intake is 1,000 mg per |
| Important for cellular growth and maintenance. | | | | day. |
| Some good sources of protein for vegans: | | | | Zinc |
| - Pulses, e.g. peas, lentils, beans; | | | | Required for a healthy immune system and |
| - Soy products, e.g. soya flour, soya milk; | | | | resistance to infection. Zinc is important for a |
| - Seeds, e.g. sunflower seeds; | | | | healthy skin and helps with the healing of wounds. |
| - Nuts, e.g. hazelnuts, cashews, Brazilian nuts and | | | | It is also a vital part of many enzymic reactions. |
| almonds; | | | | Some good sources of zinc for vegans: |
| - Vegetables such as seaweed, broccoli, soinchach, | | | | - Pumpkin seeds; |
| kale and others; | | | | - Beans; |
| - Whole grains, e.g. whole-wheat flour and bread, | | | | - Seeds; |
| brown rice. | | | | - Nuts; |
| An average person requires approx. 1 gram of | | | | - Lentils; |
| protein per kilogram of weight per day. So for | | | | - Yeast; |
| example, if you weigh 70 kg then you require 70 | | | | - holegrain cereals. |
| grams of protein per day. | | | | Recommended zinc intake is 40 mg per day. |
| "Combining sources such as hemp, rice and peas | | | | Essential Fatty Acids |
| provide a powerful amino acid profile for | | | | Required for the body to absorb vitamins A, D, E |
| enhanced biomechanical efficiency". Robert | | | | and K. Regulates body cholesterol metabolism and |
| Cheeke, vegan body builder. | | | | maintains cell membranes. |
| Vitamin B-12 | | | | Omega 6 and Omega 3 are the only 2 |
| Required for the production of blood cells and | | | | polyunsaturated fatty acids that your own body |
| nerve maintenance. | | | | cannot synthesize. |
| Some good sources of vitamin B-12 for a vegan | | | | Omega 6 (linoleic acid) |
| diet: | | | | - Vegetables; |
| - Chlorella; | | | | - Fruits; |
| - Fortified yeast extracts, e.g. nutritional yeast; | | | | - Nuts; |
| - Soya milks; | | | | - Grains; |
| - Non-dairy margarine; | | | | - Seeds; |
| - Veggie burgers; | | | | - Oils made from safflower, sunflower, corn, |
| - Hemp based meals/ bars; | | | | soya, evening primrose, pumpkin, wheatgerm, |
| - Some bottled drinks; | | | | hemp seed. |
| - Vitamin supplements. | | | | Recommended omega 6 intake is 12 (women) - |
| Recommended vitamin B12 intake is 2.4 | | | | 17 (men) grams per day. |
| micrograms per day. Deficiencies in vitamin B12 | | | | Omega 3 (alpha-linolenic acid) |
| can result in numerous medical conditions and | | | | - Green leafy vegetables; |
| problems such as anemia, dementia, depression, | | | | - Grains; |
| nerve damage and more. | | | | - Spirulina; |
| "B12 is found MOSTLY in animal products. Why? | | | | - Flaxseeds (linseed); |
| Because vitamin B12 comes from our soil. When a | | | | - Mustard seeds; |
| cow, for instance, chomps on grass he eats this | | | | - Pumpkin seeds; |
| vitamin B12-enriched soil... Our food today is | | | | - Soya bean; |
| usually very clean by the time it makes it to our | | | | - Walnut oil; |
| stores, and then we further clean it in our own | | | | - Oils made from linseed (flaxseed), rape seed |
| kitchen. Goodbye Vitamin B12". Sassy, | | | | (canola), soya beans, hemp seeds. |
| VeganCoach | | | | Recommended omega 3 intake is 1.1 (women) - |
| Iron | | | | 1.6 (men) grams per day. |
| Carries oxygen in the blood, creating energy | | | | Important note: It is always advisable to consult a |
| required for the body to survive and stay healthy. | | | | dietitian to ensure your body receives all that it |
| Some good sources of iron for vegans: | | | | needs and also to overcome any fears of danger |
| - Seeds; | | | | you may have with your new choice of lifestyle |
| - Nuts; | | | | and vegan diet. |