Vitamins for Super Heroes!

As a Vegan I make sure I take certain vitamins DAILY! These vitamins are important for me because e they will help me maintain a healthy body & Mind. Lots of Vegan foods like leafy greens, are high in multiple vitamins and other vitamins but must be consciously sought out in specially fortified foods.

Vitamin B2
• Vitamin B2, also called Riboflavin, is essential to healthy bone growth and in processing carbohydrates. Vitamin B2 must be replenished daily, although in developed nations the average diet supplies more than the daily minimum requirement for the vitamin. Vegans who eat leafy greens, legumes and nuts are likely consuming the recommended daily dose; however, fortified cereals and grains can added to vegan diets to increase the amount of vitamin B2 consumed.

Vitamin B12
• Vitamin B12 is important in healthy cell division and blood development. Plants do not make vitamin B12, therefore, vegans must introduce this vitamin into their diets with supplements. Some vegan-friendly foods that include vitamin B12 include fortified soy milk, fortified meat substitute products and nutritional yeast. Women who are pregnant or breastfeeding, and infants and children, require vitamin B12 daily to promote healthy development and to combat anemia or nerve damage, the possible consequences of vitamin B12 deficiency.

Calcium and Vitamin D
• Vegans can receive calcium and vitamin D from plants; however, vegans often have to be mindful of their calcium and vitamin D levels, since they are exposed to less of these nutrients in their daily diet. Children need calcium and vitamin D even more than adults to aid in healthy bone and organ development. Vitamin D can be found in fortified vegetable margarine. Calcium is found in tofu, leafy greens, seeds, nuts as well as some fortified soy milk.

Omega-3
• Omega-3 fatty acids are found in many different types of seafood and seaweed. Omega-3 has been linked to improved heart and eye health and is used to treat depression. Vegans who do not wish to take omega-3 supplements can introduce omega-3 to their diets by eating soy, walnuts and flaxseeds. Since many vegans have lower-than-average levels of omega-3, it is a wise health precaution to avoid foods high in omega-6 oils, such as corn, sunflower or vegetable oils.

Being a vegan means you exclude all animal products. Vegans do not eat meat, poultry, fish, cheese, butter, milk or eggs. Many also exclude honey, which comes from bees, I still eat honey and use Bee Pollen as a great source of protein, and energy!


Misconceptions1. Because the vegan diet is so restrictive, many think of it as a good weight-loss diet. This is not necessarily the case. High-calorie vegan foods include increasingly available vegan desserts, fried tofu an peanutbutter. These foods are NOT healthy! Thet are VERY hiogh in FAT! Vegans can make unhealthy decisions by choosing white pasta, white rice or jumbo bagels over whole-grain products. You must be careful. This is where I would come in as your wellness coach! :O)

Benefits

2. A vegan diet excludes almost every major source of unhealthy, saturated fat. A healthy vegan diet will replace these foods with low-calorie, nutrient-dense and high-fiber fruits, vegetables and beans. Nuts, another vegan staple, are high in calories per ounce, but they provide heart-healthy unsaturated fat as well as protein. The widely recommended omega-3 fatty acids, usually associated with cold-water fish, also have vegan sources: flax seed, hemp seed, walnuts and tofu. Many vegans consider these sources superior because they do not come with the risks associated with seafood, such as mercury contamination.

Risks3. A poorly planned vegan diet may be deficient in vitamin B12, protein, calcium or iron. These problems can be avoided by eating a wide range of healthy, whole foods--the same advice given to meat and dairy eaters. Dark leafy greens and broccoli are rich in both calcium and iron. Nuts, seeds and beans provide protein and iron. Vegan sources of vitamin B12 include nutritional yeast and fortified foods such as soy milk or cereal. If you do not consume these foods often, you may want to add a vitamin and mineral supplement to your diet.


Tips1. Transitioning to a vegan diet can be difficult at first, especially if you are accustomed to eating out or grabbing a quick bite while on the run. To help yourself make better choices, plan ahead and go grocery shopping regularly. Keep your refrigerator and cupboard packed with nuts, nut butter, seasoned tofu, tempeh, hummus, avocado, whole grain breads, pre-chopped vegetables, sprouts, fresh fruit, frozen entrées, veggie burgers and canned or frozen beans. With a little practice, you will probably find that making your own lunch or breakfast is quicker than waiting in line at fast-food restaurants and convenience stores. You can always contact me for help as well!

Potential

2. Many researchers are examining how a vegan diet can help prevent or manage symptoms associated with diabetes and PCOS (polycystic ovary syndrome). Both of these disorders involve insulin resistance, which means the body cannot properly use insulin to deliver blood sugar to cells. Insulin resistance increases a person's risk for heart attack, stroke and obesity. This makes a healthy diet crucial for individuals with diabetes or PCOS. Standard dietary guidelines for these disorders recommend a plant-based diet with limited amounts of saturated animal fat and plenty of whole grains, fresh fruit, beans, lean protein and vegetables. A typical vegan diet scores high for compliance with these guidelines.