Let’s Talk About Supplements

One of the first things you often hear as an argument against going vegan is that “vegans have to take too many supplements.”  I find this interesting considering that grocery stores are full of vitamins, protein shakes and other supplements that are marketed to non vegan customers.  One can absolutely get almost all of the nutrients that he or she needs on a whole food plant based diet.

However, let’s discuss some supplements that may be beneficial to include in your daily routine (these supplements are important for vegan and pre vegans as well).

Some vegans may argue against this one, but I think that everyone should be taking B12.  B12  comes from a bacteria found in our soil but because our soil is so depleted these days, we are not getting enough of it.  In addition, most of us wash the soil off of our fruits and veggies so the amount ingested is so small. Some would argue that you could not wash your produce and also not brush your teeth for awhile (ewwwww!) and you could get an adequate amount of B12.  I think I would rather take a supplement :).

Quick note about how omnivores get B12: did you know that animals are often given B12 supplements during their “production”.  So, people who are eating meat are also getting B12 through a supplement.  It is just secondary through the animal’s flesh.

Unknown.jpeg

(Image found on Google)

Other supplements that are commonly deficient in plant based diets, according to Dr. Fuhrman in Super Immunity, are Zinc, Iodine, Vitamin D, Vitamin K2 and Omega-3 Fatty Acids.

I recommend getting a blood test to see if you have any deficiencies.  In addition, I love the Chronometer App and website.  It allows you to track your nutrition throughout the day and will tell you what nutrients you are missing from your diet.

For extra insurance I take a multi vitamin created by one of the most influential plant based doctors. **I do not sell this vitamin or get paid to endorse it.  Please check with your doctor before adding any supplements to your diet.

Unknown-1.jpeg

I hope that helps.  Please let me know if you have any additional questions about supplementation.  I always love to hear from you ❤

The Surprising Foods that May Contain Animal Products

Sometimes the hardest part about switching to a vegan diet, is the surprising amount of foods that contain animal products (that you would never even think of!).  Most people know that giving up animal products means giving up meat, dairy, eggs, fish and honey.  But did you know that switching to a vegan diet may mean that you need to find a vegan wine or beer alternative?  Or that your gummy vitamins could be made from insects?!

Here are some ingredients that are made from animals and which foods you may possibly find them in:

*Bread products may contain L-cysteine, which often comes from feathers, to keep them soft.

*Gelatin is made from the connective tissue of pigs and cows.  It is used in Jello, Gummies, and many candies.

Unknown.jpeg

 

*Refined sugar, which is found in a plethora of sweet foods, was possibly lightened with bone char, derived from the bones of cattle.

Unknown-1.jpeg

*Isinglass, comes from fish bladders, and is often used in the making of beer and wine.

*Shellac, an insect-based product, is sometimes used to wax fresh produce or in candy.

*Deep fried foods and fresh pasta often contain eggs.

*Whey, casein, lactose are all derived from dairy and can be found in many packaged foods and protein drinks (dairy can also be found in vitamins and pain medications).

*Cochineal, or carmine, is red food coloring that is made from insects (although we are discussing food, this one is often found in cosmetics).

*Some food additives are also derived from animals.  These include; E120, E322, E422, E471, E542, E631, E901, E904.

images.jpeg

The easiest way to avoid the use of animals for your food is to stick to a whole food plant based diet.  However, if you want to purchase foods that have been processed, please look for “Vegan” on the label and make sure to ALWAYS read the ingredients.

And of course, I am always here to help you!  Contact me anytime ❤

 

*This information can be found in the book Vegan Recipes and Preparation by Saskia Fraser