12 Facts About A Vegan Diet and Vegan Nutrition

Everyone should know these facts about a vegan diet including information on B12, Iron, Calcium, sustainability and seaweed. Information on vegan nutrition and dispelling common criticisms.

B12 can be found on fruit and veg

Eat homegrown or organic carrots with some dirt and microbes to get b12.

Wash off the dirt at home and the carrots will still contain B12.

Avoid the pressure washed veg in supermarkets as all the b12 and other beneficial microbes have been washed away.

This was proven by a study that found family members eating exactly the same vegan diet

Those eating supermarket washed produce were lacking in B12, those eating non pre-washed veg had optimum B12 levels.

Vegans aren’t lacking in vitamin D

Expose skin for a short time to get vitamin D, but never get burnt.

Even in the winter, you can still get vitamin D.

Mushrooms can be left in the sunlight to create a plant source of vitamin D.

Many people both vegan and carnivore are lacking in vitamin D.

However vitamin D supplements are cheap and effective.

Calcium is easily obtained from plant foods

Leafy greens, almonds, figs, beans, sesame seeds all contain a good amount of calcium.

Incorporating a few high calcium plant based foods makes it easy to get your RDA of calcium.

Try having some tahini on your evening meal or my vegan calcium fudge recipe.

Complete protein isn’t an issue on a vegan diet

All essential amino acids can be found in plant foods.

Just eat a variety of plant foods to get all of your amino acids.

Lentils are a perfect food
High in plant protein with a very low impact on the environment.

Grow virtually anywhere and add nutrients to the soil as they grow.

Above is my recipe for oil free lentil chips.

Easy to get your RDA of omega-3

Plant foods like chia seeds, walnuts and flax seeds all contain these fatty acids.

Check out my recipe for overnight chia puddings.

Every single vitamin is available in plant based foods

With a bit of knowledge, it’s easy to be vegan and be lacking in nothing.

Seaweed is a very nutritious food

A small amount of seaweed goes a long way.

Great source of iodine – 1g of kelp can contain 15 times the RDA.

Enhances the flavour of food and a great source of plant nutrition.

Iron is easily obtained from plants

Chickpeas, lentils, sesame, molasses, potatoes, tomatoes, greens, lima beans, quinoa all contain a decent amount of iron.

Combine high iron foods with vitamin C like kiwi, oranges, broccoli for great iron absorption.

A vegan diet isn’t expensive

Choose simple whole food stables (fruit, veg, legumes) and prepare from scratch for an inexpensive very healthy diet.

Going vegan is the single biggest thing you can do to reduce your environmental impact
The meat and dairy industry has a far greater impact than all transport and manufacturing combined.

Even if you can’t go vegan, just eating more vegan meals make a huge difference.

Vegan and plant based are two different things. Vegan is a lifestyle and plant based is a diet. More information on the difference between vegan and plant based.

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4 thoughts on “12 Facts About A Vegan Diet and Vegan Nutrition”

    1. Bastian Durward

      Thanks so much, glad you liked this post Fiona – I thought it would be some interesting points to share on a vegan diet and nutrition

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