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I found a great list of all the vitamins we need. I took out all the "meat" stuff, but left in egg/milk products in case there are ovo-lacto vegetarians who want this list.

And whaddya know! Green leafy vegetables and whole grains are the best for us! The meat industry would never fess up to it, though.

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FOOD SOURCES OF VITAMINS

A - milk, eggs, butter, yellowfruits & vegetables, dark green fruits & vegetables

C - citrus, cabbage family, chili peppers, berries, melons, asparagus, rose hips

D - milk, eggyolk, sprouted seeds, sunflower seeds

E - cold-pressed oils, eggs, wheat germ, molasses, sweet potatoes, nuts

F - vegetable oils, butter, sunflower seeds

K - green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower

Q - pinto beans, legumes, soybeans

T - sesame seeds, raw seeds, butter, eggyolk

V - raw cabbage, saurkraut, leafy vegetables

B1 - brewers yeast, whole grains, blackstrap molasses, brown rice, eggyolk

B2 - brewers yeast, whole grains, legumes, nuts, blackstrap molasses

B3 - brewers yeast, peanuts, milk, rice bran, potatoes

B4 - eggyolks, brewers yeast, wheat germ, soybeans, legumes

B5 - eggyolks, legumes, whole grains, wheat germ, brewers yeast

B6 - whole grains, brewers yeast, blackstrap molasses, wheat germ

B7 - eggyolks, unpolished rice, brewers yeast, legumes, whole grains

B8 - whole grains, citrus fruits, molasses, milk, nuts, vegetables, brewers yeast

B9 - dark-green leafy vegetables, root vegetables, milk

B12 - eggs, cheese, milk, bananas, kelp, peanuts

B13 - root vegetables

B15 - brewer's yeast, brown rice, sunflower, pumpkin & sesame seeds

B17 - whole kernels of apricots, apples, cherries, peaches, plums

PABA - wheat germ, yogurt, molasses, green leafy vegetables

BIOFLAVONOIDS - citrus fruits, fruits, black currants, buckwheat

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I'm adding a list of proteins, also. For any veg*n newbies that are'nt sure what to eat:

Protein: Wholegrains (e.g. wholewheat flour, bread and pasta, brown rice, oats, rye), nuts (e.g. hazels, cashews, brazils, almonds), seeds (sunflower, sesame, pumpkin), pulses (peas, beans, lentils), soya products (flour, soya milk, tofu, tempeh)
 

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B12 is also found in some seaweed. Don't know what that name for it was. BTW the B12 in some of the food is not the B12 we can take into our blood. It will not be used. I haven't heard of B12 in bananas, kelp and peanuts.

I think the B12 list is not so good.
 

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Yes, I know there is B12 in sea vegetables (don't know which, but kelp could be one of them), but it's inactive B12 and actually BLOCKS the absorbtion of the active B12 that we need. So people that try to get it from those plant sources do themselves more bad than good. But I have never even heard of bananas or peanuts containing ANY kind of B12, inactive or active. But a lot of places get that confused, I read somewhere that sprouted walnuts or brazil nuts are excellet sources of B12, silly silly people... *shakes head and sighs*

Except for that new study they have now on a *potential* plant source of active B12, only animal-derived food contains this vitamin. They say it used to be on fruits and vegetables, because it grows in mold, but now that there's so much pollution going on and the water has to be "cleaned" to be used all the B12 from non-animal sources is destroyed. Better that way anyway, I'd rather suffer B12 deficiency than poisoning...
 

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VegAnna,

B12 deficiency isn't a pretty thing


Even as a vegan, you can find ample sources of *active* B12. Yves products, nutritional yeast and soy milk all have active B12.

There are also supplements, but people's ability to absorb it varies greatly.
 

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*****spinach and other green leaf vegetables*****

Others include avocado, asparagus, broccoli, brussel sprouts, cauliflower, beets, squash, sweet potatoes, bananas, oranges, beans, sunflower seeds

You also need good levels of iron and vitamin C in your diet to absorb the folate.
 

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Quote:
Originally posted by kristadb

Yves products, nutritional yeast and soy milk all have active B12.

What are 'Yves' products? Is nutritional yeast the same type of yeast that is in breads and stuff? If so, VegAnna and I don't eat it, nor do we drink soy milk. I do take a B-12 complex vitamin, will that give you the necessary amount? (thank you, VegAnna. Hehe)
 

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Yves is a brand of vegan and vegetarian foods that is very popular in Canada. They fortify theirs with active B12.

Nutritional yeast is a yellow flake product that tastes like a nutty cheese. It is not the same as baking yeast (the kind you use to make dough). You only need a tbsp or so daily.

Why don't you drink fortified soy milk (if vegan)? It is an easy way for vegan females to get enough calcium, zinc and b12 in their diets.

The b12 complex is probably fine.
 
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