nutrition going vegan
As with gluten-free and other special diets, eating vegan ideally is about more than what you’re not eating; it’s an opportunity to improve your diet by eating more nutrient-rich plant foods. And you don’t have to go cold turkey. Begin with one vegan meal a day; then gradually increase to two or three as you feel ready, recommends Brenda Davis, RD, nutritionist and coauthor of Becoming Raw (Book Publishing, 2010). Contrary to the belief that cutting out meat and dairy will lead to nutritional defi ciencies, “there’s nothing nutritionally that you need from an animal; the nutrients you need are plant-based,” says Colleen Patrick-Goudreau, author of T e 30-Day Vegan Challenge (Ballantine, 2011). Many nutrients found in animal products (for example, omega-3s in fi sh) derive from plants (algae). Calcium? Cows get the mineral from grass, which pulls it from the soil. Here’s the scoop on the most common nourishment issues you’ll encounter by eating vegan.
Protein. Unlike most animal products, which are considered complete proteins
because they contain all nine essential amino acids, plant foods usually are low in one or more aminos—with the notable exceptions of soybeans and quinoa. Still, it’s easy to get enough protein and diverse aminos by eating various plant-based sources throughout the day. Soy foods (edamame, tofu, tempeh), beans (black, kidney), legumes (garbanzos, lentils, peanuts), and nuts and seeds (almonds, pumpkin seeds) are the densest sources. Get more: Add high-quality protein powders such as hemp or pea to smoothies, says Matt Frazier, blogger at
nomeatathlete.com.
Vitamin B12. T is nutrient is key for cell division and blood production; defi ciency can lead to anemia and nerve damage. Animal foods are the only natural B12 source: Bacteria produce the vitamin, and animals absorb it when they eat foods contaminated with the bacteria. Vegan sources include nutritional yeast fl akes and fortifi ed cereals, nondairy milks, seitan, and tofu. Get more: Consider taking a good B-complex supplement, such as Garden of Life’s Vitamin Code Raw B-Complex.
Calcium. Calcium-rich plant foods include tofu, sesame seeds, beans, collard greens, kale, molasses, and fortifi ed orange juice and nondairy milks. Get more: Try a targeted bone supplement with 1,000 mg calcium and 500 mg magnesium, plus vitamins D and K, split into two doses daily.
Omega-3s. Although most health research focuses on eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fatty fi sh, it’s important to get a full range of omega fatty acids, including alpha-linolenic acid (ALA), found in walnuts, fl axseeds, chia seeds, hemp seeds, and their oils, and gamma- linolenic acid (GLA), found in hemp seeds and oil, says nutrition expert Ashley Koff , RD, coauthor of Mom Energy (Hay House, 2011). Studies show that compared with meat eaters, vegans and vegetarians may be better able to convert short-chain fatty acids like ALA into long-chain omegas, especially EPA. Get more: Take an algal DHA supplement. Look for Ovega-3, a new product made from a unique algae strain that produces both EPA and DHA.
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44 deliciousliving | june 2012 100% CERTIFIED NATURAL SKIN CARE
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