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Brighter Future Initiative

say no to animal cruelty!

What does it mean to be a vegan and what does it entail?

People become vegans for different reasons.  Some for ethical reason and some for health reasons.  This thus creating different genres of vegans.  You get vegans, and you get vegans.  What does she mean, I hear you asking.  Well, the ‘problem’ I see with vegans who go vegan for ethical reasons, seem to miss out on the nutritional aspect.  Having joined various vegan groups on Facebook and having a  “face in hands” moment every time I see someone’s dinner or lunch photo passing by on the newsfeed, I cant help but notice that vegans who go vegan for ethical reasons are seriously lacking in the nutritional knowledge.

Unfortunately this does lead to a group of vegans who ‘give vegans a bad name’ because they end up being sick and deficient because of their lack of knowledge.

 

 

Vegan for life ♥

Generally, foods that should appear in healthy vegan diet every day include:

  • Wholegrains
  • Vegetables
  • Fruit
  • Legumes and lentils
  • Nuts and seeds
  • Healthy fats like olive oil and avocado
Calcium requirements
Plant sources of calcium include:

  • Green leafy vegetables such as collard greens, kale and broccoli
  • Other vegetables like butternut squash and sweet potato
  • Soy products like tofu and soy beans
  • Calcium-fortified plant milks such as soy, almond and rice milk
  • Legumes & lentils like navy beans, white beans and chickpeas
  • Some dried fruits like figs and apricots
  • Almonds

By simply incorporating these in a single meal you have half your calcium requirements for one day.

Iron requirements

Iron is an essential nutrient because it is a central part of hemoglobin, which carries oxygen in the blood. Iron deficiency anemia is a worldwide health problem that is especially common in young women and in children. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.

Vegan sources of iron include:

 Soybeans 
Lentils
Chickpeas
Potato large

Other good sources:

Quinoa
Tempeh
Lima beans
black-eyed peas
Swiss chard
Kidney beans
Pinto beans
Tofu

 

 

Protein requirements

The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day. It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein.

Vegan sources of protein include:

Seitan
Soybeans
Lentils
Chickpeas
Potato large
Buckwheat

Other good sources:

Peanut butter