Remember now that you’re a vegan, you’ll find that everyone else is a nutritionist. Please note my sarcastic smile…
Let’s hop to it. For every vitamin your body needs, there will be a plant that harbours these mystical nutrients. Because, one day as a Vegan you might….just might…..have someone ask you where do you get all your vitamins and protein from, so you ask them, where do you get yours from? *eyeroll*
Before we start, being vegan doesn’t automatically make you healthy, because not all things vegan are healthy. There is a lot of awesome tasting vegan junk food, but junk food is the key word here. However, if your diet consists of a whole food plant based diet, chances are your nutritional density is higher than it has ever been before.
Duty: Helps your body for several functions such as providing immune support, supporting skin health and cell growth, protecting your vision, aiding neurological function and help to prevent cancer.
Sources: Carrots, sweet potato, spinach, kale, broccoli, red peppers, romaine lettuce, cantaloupe melon, mango, papaya and apricots.
Vitamin B (All) (Thiamin) & Vitamin B2 (Riboflavin) & Vitamin B3 (Niacin) Vitamin B5 (Pantothenic Acid) Vitamin B6 (Pyridoxine) Vitamin B7 (Biotin) Vitamin B9 (Folate)
Duty: Converts food to energy, maintains hair, skin, nails, and eye health and aids in brain focus. An enzyme needed for energy metabolism. Important for digestive health, nerve function, make new red blood cells and nerve function.
Sources: nutritional yeast, coriander, chilli powder, paprika, soybeans, hibiscus tea, spirulina, fortified soy milk, (choose non GMO!) coffee, peanut butter, tahini, peanut butter, rice bran, wheat germ, quinoa, buckwheat, rice bran, millet, chia, sunflower seeds, hemp seeds, macadamia nuts, pine nuts, almonds, peanuts, pistachios, sesame seeds, garlic, sage, green peas, chickpeas, artichokes, water chestnuts, asparagus, kale, peppers, sweet potatoes, avocados, tomatoes, avocados, squash, pumpkin, brussel sprouts, prunes, bananas, pineapple, durian fruit, plantains, figs, and watermelon.
Vitamin B12 (Cobalamin) – Yes I had to list this one separately!
Duty: Helps make red blood cells and maintains a healthy nervous system. It also helps release energy from food.
Sources: Fortified plant milks, yoghurts, breakfast cereals, spreads, yeast extracts and nutritional yeast.
There is a lot of angst that if you are a vegan, you will become deficient in this vitamin. B12 is synthesised in nature by micro-organisms. As animals eat food contaminated with intestinal bacteria, they produce B12 internally. The only reliable sources of vitamin B12 on a vegan diet are fortified foods and supplements.
Duty: Needed for the growth and repair of tissues in your body. Aids the body in making collagen, the protein used to make skin, cartilage, tendons, ligaments, and blood vessels.
Sources: Strawberries, acerola cherries, papaya, kiwi, guava, melons, bell peppers, brussel sprouts, kale, watercress, chard, spinach, broccoli, cauliflower, tomato, thyme and parsley.
Duty: Keeps bones, teeth and muscles healthy.
Sources: Fortified soy milk and almond milk, mushrooms, and tofu.
Duty: Helps maintain the body’s natural defence against illness and infection. Also keeps skin and eyes healthy.
Sources: Spinach, swiss chard, kale, collards, almonds, pistachios, pecans, walnuts, sunflower seeds, squash seeds and sesame seeds.
Duty: Essential for protein modification and to prevent blood clotting.
Sources: Basil, sage & thyme, kale, spinach, collards, swiss chard, spring onions, watercress, brussel sprouts, cabbage, chilli powder, asparagus, fennel, cucumber, olive oil and prunes.
See all those glorious vegetables and fruit? All of them can provide you with all the vitamins you require. Next time someone questions if you can get all the nutrients that you require on a vegan diet, just show them this. Anyone can be deficient in a vitamin, no matter if they are an omnivore, a vegetarian or a vegan, but supplementation is a really smart way to maintain and boost all of your vitamin intake, especially if you live a very busy lifestyle. Utilising them as a tool to your nutrients arsenal can be very beneficial in the long run as well as the satisfaction in knowing you are getting in all of the essentials for optimum health, growth and repair.
I don’t know about you, but when I need a product and I find a company that provides me with all I need, I stop looking. For quite some time I have been getting my supplements from a vegan company called Vegavero. A family run business based in Berlin, Germany with an established and growing market in Italy, France, Spain and of course, Germany.
During their manufacturing process Vegavero work with many nutritionists, doctors, pharmacists and product specialists to ensure they provide their customers with the best products. Not only this, their products are all certified vegan and organic!
I always feel more compelled to buy from companies that give back, whether it’s a percentage that goes to charity or they help in some way to those who are less fortunate. Vegavero employ those with special needs to help with the last stage of the manufacturing, such as the weighing and packaging. To me this speaks volumes about the type of company I am purchasing from. It’s comforting to know they help others who may not have had as many opportunities as well as promoting equality and diversity.
Listed: MSM + Zinc, Biotin + Zinc, Vitamin D3, Superfood Mix, Cooking Matcha, Energy Mix, Curcumin and Piperin, B12 Supplement, Probiotik Mix.
As you can see from the image above, I have taken quite the liking to the supplements from Vegavero! I use the B12 supplement and the Energy Mix daily and the others whenever I feel I need a boost. I find the Cooking Matcha is fantastic to sprinkle over salads and pasta to give you that extra antioxidant boost! Not only am I as the consumer purchasing products I trust, it is reassuring to know I am buying supplements from a producer who cares in their supplement creation and in the welfare of others.
What are your views on supplementing on a vegan diet? What vegan supplement company do you use? Let me know your thoughts below!