Vegan sources of Fiber:

• Nuts
• Seeds
• Tomato
• Flax
• Peanuts
• Chickpeas
• Peanut butter
• Quinoa
• Lentils
• Avocados
• Figs
• Turnip
• Beets
• Broccoli (raw)
• Carrots (raw)
• Spinach (raw)
• (most other raw fruits and veggies)
• Oats
• Grains

Vegan sources of Omega-3:

• Flaxseed
• Flaxseed oil
• Chia seed
• Camelina oil
• Canola oil
• English walnuts (common walnut)
• Walnut Oil
• Soybean Oil
• Black walnuts
• Hemp oil
• Hemp seed/nut 
• Olive Oil
• Leafy green vegetables ( small amounts, but a good omega-3 to omega- 6 ratio)
• Soybeans
• Pumpkin seeds

Vegan sources of vitamin c:

(From highest concentration to lowest) 

1. Guava

2. Red Sweet Pepper

3. Kiwi

4. Orange

5. Green Sweet Pepper

6. Grapefruit Juice

7. Vegetable Juice Cocktail

8. Strawberries

9. Brussels Sprouts

10. Cantaloupe

Part 1: Basic Nutrition.

Macro-nutrients: Are the most essential nutrients. The building blocks for your body. They are, Proteins, lipids (fats), and carbohydrates. 

You need these nutrients more than any other types, as they are essential to the creation of energy. 

Carbs: Are sugars, found in things such as breads, pastas, potatoes, and grains. 

Lipids: Are fats the two main types are saturated and unsaturated , and as a vegan we don’t get a lot of saturated fats, which are linked to heart disease, vascular illnesses and cancer. Unsaturated are essential to daily energy production. Found in, nuts, oils, etc.

Proteins: Are the building block for muscles, ligaments, and tendons, and are essential when attaching fibrous compounds to bone, and to attach muscles to ligaments and tendons Found in: Beans, tofu, wheat gluten, nuts and leafy greens. 

These are the things you’ll need DAILY to maintain a healthy diet . Make sure to get lots of exercise as well, and always pick water over soda or other sugared beverages.

Vitamin A

veganearth:

Why do we need Vitamin A?

Vitamin A is an essential fat-soluble vitamin needed for humans. It is necessary to promote healthy eyesight and even gives us the ability to see in the dark somewhat. It aids in the differentiation of the cells of the skin (lining the outside of the body) from the mucous membranes (lining the inside of the body) while helping to fight off infection, sustain the immune system as well as supports the growth and remodelling of bone. It is rumoured to help reduce your risk of certain cancers as well.

How much Vitamin A do I need?

While each person has unique needs, it is the general rule of thumb that on a daily basis, the RDA (Recommended Dietary Allowance) for Vitamin A for men is 1000mcg, while for woman it is 800mcg.

Beware not to take larger doses of Vitamin A (10 – 15 times the RDA) as is it harmful and can result in nausea, vomiting, fatigue, weakness, headaches and the possibility of birth defects if consumed by pregnant women.

Which foods are high in Vitamin A?

Fruit: Rockmelon, grapefruit, guava, mango, papaya, passionfruit, tomatoes, watermelon.

Vegetables: Bok choy, broccoli, brussel sprouts, carrots, Chinese cabbage, kale, leeks, pumpkin, spinach, squash, sweet potato.

Legumes: Peas.

All of the Vitamin B12 in the world ultimately comes from bacteria.  Neither plants nor animals can synthesize it.  But plants can be contaminated with B12when they come in contact with soil bacteria that produce it.  Animal foods are rich in B12 only because animals eat foods that are contaminated with it or because bacteria living in an animal’s intestines make it.

“Yeah well how do you get your amino acids”

“ all amino acids from animal sources come from plant sources. Animals consume plants and integrate those amino acids into their own tissue. “

Cool story bro.

Vegan sources of calcium:

• Blackstrap molasses
• Collard greens, cooked
• Soy or ricemilk
• Turnip greens
• Tofu
• Tempeh
• Soybeans
• Kale
• Broccoli
• Okra
• Almonds
• Almond butter
• Almond Milk
• Coconut milk
• Hemp Milk

Vegan sources of protein:

• Tempeh

• Seitan

• Soybeans, cooked

• Lentils, cooked

• Black beans, cooked

• Kidney beans, cooked

• Veggie burger

• Chickpeas, cooked

• Veggie baked beans

• Pinto beans, cooked

• Black-eyed peas, cooked

• Tofu, firm

• Lima beans, cooked

• Quinoa, cooked
• Tofu, regular

• Bagel
• Peas, cooked
• Textured Vegetable Protein (TVP), cooked
• Peanut butter
• Veggie dog
• Spaghetti, cooked
• Almonds
• Soy milk, commercial, plain
• Soy yogurt, plain
• Bulgur, cooked
• Sunflower seeds
• Whole wheat bread
• Cashews
• Almond butter
• Brown rice, cooked
• Spinach, cooked
• Broccoli, cooked
• Potato

Vegan sources of iron:

• Soybeans
• Seeds
• Tofu
• Beans
• Quinoa
• Nuts
• Tomatoes
• Lentils
• Seaweed
• Chickpeas
•  Flax seed
• Parsley
• Oats
• Potatoes
• Olives
• Spinach
• Tempeh
• Prunes