OK I realize that my short time on a vegan diet is probably not enough to cause any major deficiencies, but my battle with fatigue has got me doing my reserch into what the vegan diet does not provide in acceptable amounts. One of the outspoken vegans that I keep up with on youtube (TheRawvoice) is an athlete and he is a big fan of B12 injections since the oral supplemments are not easly absorbed. Does anyone else use these?
Here are the other things that critics site as deficiencies in the vegan diet and what I am doing to try and offset them.
Calcium- I am trying to keep this up with daily broccoli intake, but I have come to realize that is well below the recomended 700mg for an adult. Going to buy fortified orange juice.
Omega 3 fatty acids- I make it a point to have a few walnuts every day and when I cook anything I use canola oil. I realize that is not as much as my former fish heavy diet but I would think that would not be too bad.
Iron- Even before the vegan diet I ate plenty of spinich and beans, some say that spinich reduces iron absorbtion though. Is there any truth to that?
Selenium- I eat about an ounce of Brazil nuts on a daily basis, they are supposedly rich in selenium. Is that enough?
Vitamin K- Again I don't skimp on the conola oil while cooking, I think I am OK there but feel free to correct me if I am wrong.
Vitamin A- Carrot a day sounds simple enough, or am I missing something? I think that is a bogus argument from the Anti-vegan crowd, plenty of vegan friendly foods have huge amounts of vitamin A.
Potassium- I am eating two bannanas and two apples a day, once I get some orange juice I think I will be OK there. Again feel free to correct me.
I perfer to get these in their natural vegan friendly sources, but if I have to take supplemments I am OK with that. Any advice?
Sorry for all the questions, I am kind of new to this.
Here are the other things that critics site as deficiencies in the vegan diet and what I am doing to try and offset them.
Calcium- I am trying to keep this up with daily broccoli intake, but I have come to realize that is well below the recomended 700mg for an adult. Going to buy fortified orange juice.
Omega 3 fatty acids- I make it a point to have a few walnuts every day and when I cook anything I use canola oil. I realize that is not as much as my former fish heavy diet but I would think that would not be too bad.
Iron- Even before the vegan diet I ate plenty of spinich and beans, some say that spinich reduces iron absorbtion though. Is there any truth to that?
Selenium- I eat about an ounce of Brazil nuts on a daily basis, they are supposedly rich in selenium. Is that enough?
Vitamin K- Again I don't skimp on the conola oil while cooking, I think I am OK there but feel free to correct me if I am wrong.
Vitamin A- Carrot a day sounds simple enough, or am I missing something? I think that is a bogus argument from the Anti-vegan crowd, plenty of vegan friendly foods have huge amounts of vitamin A.
Potassium- I am eating two bannanas and two apples a day, once I get some orange juice I think I will be OK there. Again feel free to correct me.
I perfer to get these in their natural vegan friendly sources, but if I have to take supplemments I am OK with that. Any advice?
Sorry for all the questions, I am kind of new to this.
