Vegetarians and vegans get plenty of vitamin A from eating foods containing beta- carotene. We convert beta-carotene into vitamin A in our bodies. Beta-carotene is high in carrots, sweet potatoes, red/yellow peppers, tomatoes, green leafy vegetables, watercress, mangoes, apricots, pumpkins, cantaloupe melons and romaine lettuce. You’ll find high amounts of vitamin C in kiwi


Vitamins A, C and E


fruit, berries and currants, fresh oranges, grapefruit, broccoli, spinach, cabbage, peas, blackcurrants, strawberries, green peppers and other fruit and vegetables. It’s not in meat. Beta-carotene and vitamins C and E (this latter vitamin is found in vegetable oils, wholegrains, tomatoes, nuts*, especially almonds*, asparagus, spinach, apples, carrots, celery and avocado) are anti-oxidants and help protect you from several diseases including heart disease, stroke, diabetes type 2 and cancer.


The B vitamins


These vital vitamins comprise B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), biotin, B9 (folic acid) and B12 (cobalamin). Many B vitamins are involved in releasing energy from food and help to aid the growth and repair of the body. They are widely available in wholegrains


* See Note on Nutson page 6


Juliet Gellatley, founder & director of Viva! & VVF and Twins Jazz (left) and Finn, pictured at 6 years


“Finn and Jazz were weaned onto a vegan diet because I wanted to give them the best start and encourage compassion. They are vivacious, healthy boys with a love of life – all life (except spiders – I’m working on that!). “I breastfed them until they were four months


old and then gradually introduced soya formula and started weaning them little by little at six months. Their favourite foods were mashed avocado with banana and baby rice with puréed fruits. They now have a diet packed with nutrients – berries and sliced banana with cinnamon on their breakfast; juiced fresh fruits to drink and lots of green vegetables. We use a fair amount of pulses and lots of wholegrains and they drink soya milk fortified with B12. Because they are used to good food, Jazz and Finn tend to reject a lot of junk. Not all of it of course – I don’t deny them ‘treats’ – just moderate them! “I’ve always been upfront with Jazz and Finn


about why we’re vegan. Otherwise how can a child understand why we choose one food over another? When they were four and five they could not understand why the world isn’t vegan – how could people eat animals? How can people be cruel? I am proud of their fast-developing and surprisingly sophisticated views of the world. They told me the other day that if you harm one thing, then you harm another and life is an intricate web so it


Viva! and Vegetarian & Vegan Foundation 13


would be best if everyone just stopped the killing. Wise words from ones so young. They’re just so gorgeous!”


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