Should We All Be Vegan? by Molly Watson

Author:Molly Watson
Language: eng
Format: epub
Publisher: Thames & Hudson
Published: 2019-03-13T16:00:00+00:00

ARexford Hitchcock of Great Earth vitamin store in San Francisco demonstrates how to take a gel form of B12 through the nose. B12 is notoriously more difficult to obtain in a plant-based diet than other vitamins, but there are many ways to supplement a vegan diet.

BConcerns about being able to obtain enough protein from a plant-based diet are undercut by vegan professional body-builders like Patrik Baboumian.

Most of the other micronutrients found in heavy concentration in animal products can also be found in plant-based foods. Omega-3 fatty acids, for example, are widely associated with salmon and cod liver oil. However, they are present in plant sources such as chia seeds, hemp seeds, flax seeds, canola oil, walnuts and leafy greens, which means omega-3 fatty acids can easily be included in a healthy vegan diet. Similarly, calcium is mainly associated with dairy products. Although milk contains a lot of calcium, there are plenty of plant sources for calcium, most notably dark leafy greens such as kale, turnip greens and seaweed.

Choline is a trace mineral present in eggs and organ meat, as well as in cruciferous vegetables such as broccoli, cauliflower, cabbage and sprouts. Consequently, only vegans who dislike these types of vegetables are in danger of missing out. Zinc is found in large amounts in meat, poultry and seafood, especially oysters, but it is also in beans and legumes, nuts and seeds, oatmeal and nutritional yeast.

Choline is a lesser-known micronutrient, necessary to the proper functioning of the metabolism.

Vitamin D is more difficult than other micronutrients to get from plant sources. It is seen as a dairy nutrient, but this is only because milk is almost always fortified with it. Vegan foods such as tofu, soy milk and almond milk are also fortified with vitamin D. In addition, we can find it in mushrooms and good old-fashioned sunshine. Iron is commonly associated with meat. Luckily for vegans, the amounts needed are easily met through lentils, dark leafy greens and many grains, nuts and seeds.

Getting proper micronutrient nutrition is a definite challenge for many people who switch to veganism, but it is entirely possible.

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