It’s true that a lot of vegans have limited amounts of essential vitamins and minerals. They do this because they eat mainly plant-based foods, and animal products are filled with preservatives, fats, toxins, and other chemicals. Unfortunately, veganism can also be a limiting experience. Vegan diets can be difficult to maintain, since most animal sources of protein are highly fatty and oily. Fortunately, there are several excellent sources of vitamin D.
One of the best sources of vitamin D is soy beans. The naturally-derived protein is highly nutritious and the kind of protein that our body can utilize easily. Soy beans also contain healthy fats, fiber, and amino acids. In fact, it is almost impossible to get all the nutrients in adequate quantities from plant sources. One way to get around this problem is to add vitamin D supplements to your diet. Vegan protein powder supplements are available in various flavors, and some even contain additional healthful fats and amino acids.
Another great source of natural vitamin D is lichen, which is a plant-based vitamin. The nutrient is obtained by eating the flesh of certain animals (usually sheep and cows) that are fed byproducts such as liver, milk, and cheese. Lichens are rich in phosphorus, calcium, iron, and vitamin D. To prepare vegan vitamin D supplements, add a few cups of either soy or lichen protein to a glass of filtered water. Stir the mixture until the lichen has been dissolved. Add some baking soda to the mixture, along with some extra virgin olive oil for extra saturated fats and vitamins D.
Calcium and magnesium are also good sources of vitamin D. In fact, both these minerals play important roles in maintaining proper bone density. A study that published findings on the association between low calcium intake and an increased risk of osteoporosis showed that those who ate a plant-based diet had reduced risks of osteoporosis. Because studies have shown an increased risk of osteoporosis in women who are currently or recently had a child, and particularly in older women, this finding provides strong evidence that increasing calcium and magnesium consumption through the use of vegan vitamin supplements could reduce the risk of osteoporosis and other diseases related to lack of calcium intake.
Vitamin B-12 is also produced naturally in the body from healthy food. However, during pregnancy and breastfeeding, and for some people, it can be difficult to get enough of this vitamin. Taking a supplement is a good way to make sure you’re getting enough of this important vitamin. Some researchers believe that women, whose dietary requirements for b-12 were not adequately met, may increase their risk of preeclampsia, a condition that requires medical intervention.
Cholecalciferol is a phytoalexin that can also be found in nuts, seeds and chocolate. Although cholecalciferol is thought to improve cholesterol levels and prevent heart disease, there is little evidence to support these claims. Studies that have explored the benefits of this substance have not found strong evidence that it reduces the risk of heart disease. However, this supplement may help lower cholesterol levels and prevent formation of blood clots. A vegan vitamin supplement may contain cholecalciferol as an ingredient.
Flax seed and sunflower seeds are both good sources of vitamin A. Both of these sources are easily incorporated into most vegan foods, since they are readily available on supermarket shelves and ready to cook. Although it’s possible to eat vitamin A in tablet form, most people prefer its taste and want to include it in their diet in the form of food. This supplement is widely available, but not from many of the traditional vitamin A sources.
Another important vitamin is vitamin B-12. Vitamin B-12 is considered essential for healthy bones and teeth and it also helps maintain blood cells. It is widely available in most organic food sources and may be hard to find in nutrient-fortified foods, since it is used to make food supplements. However, it is a good source of vitamin B-12 and many vegans and vegetarians still consume it in supplement form.
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