It is important to carefully watch intake of certain vitamins, minerals, and nutrients when first beginning a plant-based vegan diet. It is easy to develop deficiencies in certain vitamins, minerals, and nutrients without following a plan, either devised by a nutritionist or carefully researched by the beginner vegan through reliable sources. The vitamins and nutrients that are definitely more challenging to obtain through a vegan diet as opposed to an omnivorous one are vitamin B12, Vitamin D, iron, calcium, zinc, and iodine (“Vitamins, Minerals”). Many vegans choose to supplement their diet with a vegan multivitamin to ensure that all of their dietary needs are met 100%, just like many non-vegans do. However, there are ways to get all of these vitamins, minerals, and other nutrients through a vegan diet without supplementation.
|at a Grizzlies game!|
Zinc is another vitamin which vegans will need to be careful about getting enough. “The following foods rich in zinc contain about 2-5mg of zinc per serving and are listed in the order of highest to lowest: wheat germ toasted (1/4 cup), swiss chard, lima beans, baked potato, oats, mustard greens, pumpkin seeds, soybeans, rice, kidney beans, ginger root, wild rice, peas, leeks, lentils, cashews, sunflower seeds, and lima beans” (Sundene). If not trying to get adequate amounts of it, iodine is another nutrient that can be tricky. To get adequate amounts of iodine as a vegan, one must eat plenty of vegetables and grains, and also must be sure to add iodized table salt to some foods (Sundene).
|beans and rice! A vegan classic.|
Healthy fats are found in both vegan and non-vegan diets, as all non-vegans are obviously permitted to eat however many natural healthy vegan fats that they want alongside their animal fats. Even a completely non-biased article written by the staff at the Mayo Clinic gives inadvertently vegan tips to eat fat in a healthier way, including, “Sauté with olive oil instead of butter.” and “Add slices of avocado, rather than cheese, to your sandwich” (Mayo 2).
|after a workout on The Wave!|
...to be continued: Conclusion and Works Cited page