7 Vitamins and Minerals For Highly Effective Vegans
a Guest Post by Justin miller of Limitless365.com
I myself am not a vegan (I won't get stoned here, will I?!), but my good friend Amber here is and when we discussed the opportunity to write a post for her site regarding healthy eating habits and proper nutrition I gladly jumped on the opportunity.
Food choices and health decisions should be based on how you feel, how healthy you actually are and, with all honesty, if you are comfortable with the way you look naked. With that in mind I give you "7 vitamins and minerals for highly effective vegans."
We always want to emphasize real food over nutritional supplements whenever possible. They do a better job of keeping us satisfied and of keeping our appetites in check. (Those of you following a vegan lifestyle probably already understand that some meals can be very filling due to a high emphasis on water dense vegetables.) This usually translates into an overall lower daily caloric intake, which in turn can lead to a lack of certain nutrients...
a slippery slope!
A few vitamins and minerals recommended to those participating in a vegan nutritional plan should be the following:
Supplementing with 1,000IU on the days you are stuck inside and don't see the light of day should be sufficient. Vitamin D encourages the absorption of calcium and phosphorus (two of the more difficult nutrients to absorb), growth and repair of bones & increased muscle and immune strength. A lack of vitamin D has also been linked to an increased risk to breast and prostate cancer.
So, if it is so easy to get then why the heck is it on this list? Because certain foods such as chocolate, wheat bran, tea, and certain antibiotics severely inhibit its absorption. If you do not take in adequate calcium containing foods on a regular basis you may want to look into supplementing with roughly 1,000mg a day.
B12 is important because it aids metabolism, red blood cell formation, neurological brain function, reduces the risk of heart disease, and helps your body to produce DNA.
Luckily avocado, coconut, dark chocolate, and caffeine all help stimulate the thyroid gland. If you do not consume enough of these foods, properly supplementing with roughly 75-100 mcg every few days (daily is not necessary) should do the trick. If supplements aren't your thing, look to kelp (look for vegan brands), asparagus, and iodized salt for added iodine.
The fact is, none of us are going to die living a vegan lifestyle. Plenty of veggies provide adequate protein and some far superior to their animal counterparts.
Rice, hemp, and pea protein all provide excellent supplemental options for athletes training for strenuous events like our friend Matt Frazier over at No Meat Athlete, or weekend warriors training for a 5K...or chasing their kids at the playground totaling what seems like a 5K.
The wrap up... lettuce wrap up of course! If you are not laughing please do so at this time or this that joke above is very awkward for me :D
We always want to emphasis "real, whole, and nutritious food" over supplementation whenever necessary. But the fact remains that sometimes we live busy lives and sometimes are not able to dedicate the time to properly preparing meals that supply us with what our bodies need in order to run efficiently and effectively. Do your body a favor and make it a priority to treat it well! Fettle Vegan has some excellent recipes (like my favorite, the Mighty Vegan Bars) that provide wonderful nutritional profiles, so please take advantage. Here's to staying healthy, happy, and highly active!
Justin is the crossfitting, skydiving, bungee jumping, philosopher wanna-be leader of Limitless365.
He's interested in doing more of what he loves and less of what he doesn't, and helping others to do the same.
Here's what the Pro's say about him:
Eli Manning (Super Bowl winning, QB): "Great catch J. Couldn't have done it without you."
Harry Potter: "This guy runs this town! Hogwarts won't be the same without you bro."
Albert Einstein. "You're right. E does equal MC2."