Posts Tagged ‘vitamins’

…And another good one is: “Where do you get all your protein?!!” I’ll explain that one later, but here is a comprehensive list of the foods connected to the vitamins you need, and by no means does it scrimp on variety! Any additions to the lists are welcome!

Where to get…

Vitamin A (retinol). For healthy skin, growth of bones, resistance to infection and night vision. Found in carrots, spinach, peppers, margarine, watercress, and dried apricots. In plant foods it is present as its precursor, beta-carotene.

Vitamin B1 (thiamin). For breaking down carbohydrates for energy. Found in yeast extract, brazil nuts, peanuts, rice, bran, oatmeal, flour, wholemeal bread, and sunflower seeds.

Vitamin B2 (riboflavin). Helps convert proteins, fats and carbohydrates into energy and for the growth and repair of tissues and healthy skin. Found in almonds, wholemeal bread, dried prunes, mushrooms, soybeans, spinach, cashews, millet, and avocados.

Vitamin B3 (niacin). For energy production, healthy skin, and the nervous system. Found in most foods including yeast extract, peanuts, wholemeal bread, mushrooms, and sesame seeds.

Vitamin B6 (pyridoxine). For red blood cell formation and protein metabolism. Found in bran, wholemeal flour, yeast extract, hazelnuts, bananas, peanuts, and currants.

Vitamin B12. For red blood cell formation, growth, and a healthy nervous system. Found fortified plant foods including soya milks, breakfast cereals, veggieburger mixes, yeast extracts and herbal soft drinks.

Folic acid or folate. For red blood cell formation, protein synthesis and DNA metabolism. Some functions are linked with vitamin B12. Found in yeast extract, spinach, broccoli, peanuts, almonds, and hazelnuts.

Biotin. For energy production and healthy skin. Found in yeast extract, beans, nuts, and most vegetables.

Pantothenic acid. For energy production and antibody formation. Widely found in most vegetarian / vegan foods.

Vitamin C (Ascorbic acid). For healthy skin, bones, teeth and gums, resistance to infection and wound healing, energy production and growth. Found in citrus fruits, broccoli, bell peppers, spinach, mustard greens, cauliflower, and berries.

Vitamin D. For the absorption of calcium and phosphate and healthy bones and teeth. Found in margarine or other oil spreads, breakfast cereal, soya milk / soya products, and mushrooms. Swallow a spoonful of sunlight each day for natural production!

Vitamin E. Acts as an antioxidant protecting vitamins A and C and other important substances in the body. Found in vegetable oils, wheatgerm, hazelnuts, and avocados.

Vitamin K. For effective blood clotting. Found in unsaturated cooking oils, spinach, cabbage, kale, cauliflower, and parsley. Vitamin K is also obtained from bacterial synthesis in the intestine. Deficiency is rare.


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17. You will not be alone
If you haven’t been introduced to a fellow vegan, a good place to start is in London! The subculture is HUGE and crosses bridges with other subcultures who tend to lean towards community values.

16. Because cow’s milk is for baby cows!
The USDA lies to us about the “need” for milk when really it’s a need for calcium that we can get elsewhere. The cow just happens to be the most docile milk-holder and so humans chose it to tame and hook pumps to in order to make a profit. Imagine for one second that you were a woman, forced to give breast-milk for more than half the day, everyday. Now that’s a problem!

15. You will learn about compassion
A whole handful of living, breathing, healthy, happy, chewing, rolling, pecking, flying, nesting, mothering, loving, curious, perceptive, friendly animals will thank you later.

14. It will stop factory farming!
Factory farming tortures animals and stifles their lives by breeding them for human consumption. It is both a sad and a cruel way to a death that none of them ever deserved.

13. It overlaps with so many more ideas and teaches you about them
Environmentalism, cooking, compassion, spirituality, animal rights, yoga, community, co-ops, organic and traditional farming, slow-food, to name a few…

12. You will receive a healthier body
Some possible side-effects are: longer hair, stronger nails, necessary weight loss, fairer skin, improved digestion, removal of bodily toxins…

11. Your conscience is always at work, especially at dinnertime
At least three times a day, you must make a conscious choice what to — or not to — put on your plate. Exercising your conscience everyday is healthy in the human experience because it improves self-awareness which can lead to other awarenesses!

10. It will teach you to love your fruits and vegetables!
Appreciation of the natural stuff of life will rise to the surface. Your palate will definitely change, and your old cravings will go away.

09. It’s cheap!
Since you are not buying whole turkeys or a gallon of milk every week, your food bill will go down. ₤10 a week is sufficient for groceries, especially if you shop hyper-local in bulk. You know those guys with the fruit and vegetables selling a pound a bowl! Go take interest!

08. Somebody will always ask you at a cocktail party…
And you can be proud to tell them. Being a vegan always sparks people’s interests and you will become more interesting.

07. You will save 50-100 animals a year.
Every year, 50 billion animals are slaughtered to feed just 6 billion people. Every vegan and vegetarian saves 50-100 animals a year. Multiply that by India’s vegetarian population and the results are astounding!

06. You will become more creative in the kitchen
Many people believe that veganism is limiting. It is anything but that! Because you are presented with different (but not fewer) choices to cook with, you end up with the most interesting and flavorful creations that use substitutes and ingredients you’ve probably never considered before!

05. You will learn to cook and your food will love you back!
It is astounding at how many people pop a package in the microwave three times a day and are satisfied by the end of it! Microwaves not only deplete the nutritional value of your food, but you are losing out on a clever skill at the most basic level. Cooking traditionally enhances the nutritional value of your food and teaches you patience.

04. It is a challenge!
Not everyone likes everything to come so easily. Because we are bombarded by a sea of carnivores in the west and those who insist on mass amounts of protein, it is quite a bold move to call yourself vegan — and stick to it! Not wavering in your convictions is definitely a challenge.

03. It can increase your spirituality
If whole nations can give up meat, you can, too! Because veganism is such a conscious, step-by-step, lifestyle it coincides gracefully with spirituality or “the bigger picture”. Fasting, meditation, and prayer can all come easier with veganism.

02. You will be a living doctrine overturning the assumption that you will not die from lack of protein!
Not coincidentally, meat, cow’s milk, and eggs are all well-established sources of too much protein. A vegan can and will get enough essential vitamins and protein in their diet by eating normal amounts of the stuff.

01. You would not eat your brother, so why eat your furry brother?
How is an animal, with its complex nervous system and brain hard-wired for loving, nurturing, and surviving, so different than a human? If you can show enough compassion for a human you’ve never met, surely you can show the same respect for an animal you wouldn’t eat.

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