‘How To Get Every Vitamin And Mineral On A Vegan Diet’

Lifestyle and diet is always a personal choice. Many readers may wish to change their lifestyle because they want to lose weight, feel healthier etc. Some readers may choose to eat vegetarian, or vegan, some choose a Mediterranean style diet, while others talk low carb or keto. While what we eat is a personal choice, and for Eddie and I it is LCHF, one thing we must all take into account is the nutrients we get from the foods we eat.


If you are vegan Michael Joseph at Nutrition Advance Site published an interesting article on 15/06/22

“How To Get Every Vitamin and Mineral On a Vegan Diet
Vegan and predominantly plant-based diets have gradually increased in popularity over the last several years.

Carefully formulated vegan diets can meet all nutrient requirements. However, many people do not follow a nutritionally adequate vegan diet.

For example, veganism has been associated with low intake levels of vitamins B2, B3 and B12, vitamin D, iodine, zinc, and calcium, among other nutrients.


This article provides a list of vegan-friendly foods for every vitamin and mineral.

What are the best dietary sources for each nutrient?


Table of contents

Calcium  Copper  Iodine  Iron  Magnesium  Manganese
Phosphorus  Potassium  Selenium  Sodium  Zinc
Vitamin A, Retinol Activity Equivalents (RAE)
Vitamin C  Vitamin D  Vitamin E  Vitamin K
Thiamin (B1)  Riboflavin (B2)  Niacin (B3)  Pantothenic acid (B5)
Vitamin B6  Folate (B9)  Vitamin B12

Vegan-Friendly Dietary Sources of Every Vitamin and Mineral
The guide lists ten vegan-friendly dietary sources for each vitamin and mineral.

Furthermore, for each dietary source, the guide will present the amount of the nutrient a typical serving provides and how that contributes to the recommended daily value.

The USDA’s FoodData Central database is the source of all nutritional data. Recommended daily values (% DV) have been calculated using this data alongside the FDA’s published daily values.”

You can read all of Michaels article with relevant links here

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Do you prefer a vegan or vegetarian diet?
Are you eating as much meat nowadays?
Perhaps you’ve recently cut down on your sugar in-take!
You may just prefer a little of everything!
Do please share your thoughts in the comments.

You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.


All the best Jan

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