A few questions about staying healthy as a vegan?!

Hi Annie,

1. Spinach and almonds are not ideal sources of calcium. The American Dietetic Association agrees with this, and explains why, saying in the position paper on vegetarian diets, "Low-oxalate greens (eg, bok choy, broccoli, Chinese cabbage, collards, and kale) and fruit juices fortified with calcium citrate malate are good sources of highly bioavailable calcium (50% to 60% and 40% to 50%, respectively), while calcium-set tofu, and cow’s milk have good bioavailability of calcium (about 30% to 35%), and sesame seeds, almonds, and dried beans have a lower bioavailability (21% to 27%) (39). The bioavailability of calcium from soy milk fortified with calcium carbonate is equivalent to cow’s milk although limited research has shown that calcium availability is substantially less when tricalcium phosphate is used to fortify the soy beverage (40). Fortified foods such as fruit juices, soy milk, and rice milk, and breakfast cereals can contribute significant amounts of dietary calcium for the vegan (41). Oxalates in some foods, such as spinach and Swiss chard, greatly reduce calcium absorption, making these vegetables a poor source of usable calcium. Foods rich in phytate may also inhibit calcium absorption." pg. 1269 http://www.vrg.org/nutrition/2009_ADA_po…

Just as important as calcium is vitamin D, because vitamin D works with calcium. If you're not spending plenty of time out in the sun when you're receiving enough direct sunlight at your latitude, and this goes for meat eaters too, you should make sure there's minimally a good deal of fortified food, or a supplement of vitamin D. In the UK, you're not getting enough direct sunshine in the winter months. Here's more information on vitamin D from Vegan Outreach. http://veganhealth.org/articles/bones For vegetarians and meat eaters, milk is artificially fortified with a supplement of vitamin D. For vegans, soy milk or other such products may be fortified. There aren't many good sources of dietary vitamin D to maintain healthy vitamin D status beyond bone health even for meat eaters. Sunshine or supplements are your best bets.

2. I recommend a vitamin B12 supplement if you are vegan, vegetarian, or over age 50. The amount in a multivitamin is usually very low. Absorption of vitamin B12 by itself at low levels from a supplemental source is about half. Add to that possible interference of other vitamins such as vitamin C, and I think it's better particularly for vegans to have a single source of vitamin B12. If you're using fortified foods, the recommendations I've been seeing are to make sure you're eating them twice a day. I prefer to have the habit of taking one supplement. Vitamin B12 is not a product of plants or animals. It's a product of microorganisms-- bacteria-- and comes from nowhere else in nature, which is why it's a problem. It ends up in animal products because they digest it. Because of modern agricultural methods, hygiene and water treatment that has other benefits to keep us healthy and well-fed, we're not out picking up the tiny bit of B12 here and there that we need-- just a few micrograms, unless you're digesting it out of animal products from animals that have absorbed the B12. I assume it's the same in the UK as here, where cow diets are supplemented with cobalt, and this helps the bacteria in their guts produce vitamin B12 so they too do not become deficient.

3. Decent sources of vitamin D: As I mentioned, the primary source of vitamin D is not dietary, but your own body when exposed to the sun during times of the year when you get plenty of direct sunlight at your latitude. Otherwise, supplement or minimally make sure you're getting enough for bone health through fortified foods. Vitamin D2 is the vegan version of the supplement. Dr. Michael Holick, an expert in vitamin D here in the US, says vitamin D2 will work just fine for you. http://www.empowher.com/media/video/vita…

4. Nutritional yeast sources in the UK: If you plan to use this for B12, it's so much easier to just use a supplement. The UK is the origin of the word vegan, and the location of the original Vegan Society from where the name comes. http://www.vegansociety.com/ While I'm not familiar with the UK market, I'm sure you'll have no problem if you search your smaller health food type stores. If not, seek local vegetarian groups who might be able to give you advice on local resources.

1. Spinach and almonds are great for calcium. Non-dairy milks (such as almond or soy) are also great sources of calcium, and vitamin D, too.

2. You can just take a multivitamin, as long as it has 100% of your daily vitamin B12 needs.

3. Fortified non-dairy milk and cereal.

4. Don't know about that, sorry. :(

Vegan.

1... take a calcium with vit d supplement
2. specific b12
3. idk
4. sry... dont know

1) Spinach and almonds should be fine. Aim for a varied, balanced diet. Try lots of new foods. If you cut out the refined foods in your diet it is much easier to get all the nutrients you need,
2)So far as I know vegans can have Marmite because it is just yeast extract. It will provide all the B12 you need if you start using it in you food. If you don't like Marmite on toast, that is fine, just add it to your soups, stews, etc. With a multivitamin just to be on the safeside, you should be getting plenty of B12.
3)Sunshine! Use this as your excuse to get outside everyday, whatever the weather. It is also definitely a good excuse to take a sunshine holiday in the middle of winter.
4)Holland & Barratt used to sell them, but that was years ago. You might have to find a small health food store or try googling Survival Wholefoods or Suma.