I just want to add that B-12 is often missing from or low in many omnivores’ diets too, not just vegans. Another good source of B-12 is nutritional yeast. It’s like an umami flavored (some people call compare it to cheese, but I don’t really think it has a cheese taste and don’t want to disappoint anyone) powder that you can add to whatever you want. Works really well incorporated in a recipe or just sprinkled on top of stuff.
Comment on Veganuary
Danquebec@sh.itjust.works 2 days agoProtein: legumes (beans, lentils, peanuts, chickpeas, tofu and other solid soy products)
Calcium: enriched plant milks (convenient) or cruciferous leaves and flowers (healthy) such as collards, kale, or broccoli. Tofu is a good source too.
Iron: eat vitamin-C rich food with your meals, such as bell peppers, lemon/lime juice on your food, or drink orange juice.
B-12: you must supplement, either with gummies, enriched plant milk or processed vegan products (vegan sausages, vegan “turkey” slices, etc.)
A vitamin: carrots, cruciferous leaves and flowers (see calcium), squash, cantaloup. Eat with fatty food for better absorption. Eg. Minestrone soup (kale and olive oil)
Omega-3 : tofu is a good source. Flaxseed oil has enough in a teaspoon – it works well on salads. Some nuts are a good source too.
Please visit veganhealth.org for more information. This site is authored by a registered dietetician.
nutritionfacts.org is great too.
Saurok@lemmy.ml 2 days ago
Danquebec@sh.itjust.works 2 days ago
Generally, people who eat animal products several time per say don’t need to supplement with B12. But I remember reading that elders absorb it not as well and can’t rely even on animal products, and may need to supplement.
Yes, fortified nutritoonal yeast is a source too. One should make sure their nutritional yeast is fortified berfore relying on it for B12. If it’s not fortified with B12, it doesn’t contain any.
I use it in pesto in place of cheese and everyone, omnivores included, love it.
davepleasebehave@lemmy.world 1 day ago
add some vegan lactic acid powder
JetpackJackson@feddit.org 1 day ago
Thank you!!