BLKOUT101

Few foods naturally contain vitamin D. During the darker winter months, getting adequate vitamin D can be an issue for all vegans living in the Northern hemisphere. For sufficient vitamin D absorption, just 10-45 minutes of unprotected sun exposure to the face and arms can provide enough pre-vitamin D to be converted to vitamin D. It may also be necessary to eat vitamin D2 fortified foods or to take a vitamin D supplement. Look for the plant-derived vitamin D2 in fortified foods and supplements, avoid vitamin D3 as it is animal derived. The recommended daily intake for vitamin D is 800 IU.

RDI: 800 IU Vitamin D2

VITAMIN D2 FORTIFIED FOODS:
1 cup fortified soy milk: 2oo IU
1 cup fortified cereal: 220 IU
2 tsp vegan margarine: 240 IU
1 serving instant oatmeal: 186 IU
IODINE
Much of the salt used in USA and Canada is iodized to prevent deficiencies. In other countries such as the United Kingdom, the salt isn’t iodized, cattle feed is iodized and iodine is absorbed through the consumption of meat and dairy. Vegans living in the United States or Canada a will likely meet the iodine requirement, however vegans living in other countries should consider supplementation. Iodine can be supplemented with kelp capsules, but be sure to read the ingredients thoroughly as most varieties only require you to take a few tablets per week.

RDI: 150-300mg iodine

SHOULD YOU USE SUPPLEMENTS?
Eating a balanced and healthy diet including a wide variety of foods, and eating enough calories to support energy requirements should ensure sufficient intake of protein, calcium, and iron.

It’s very important to include reliable sources of vitamin B12, vitamin D, and iodine in your diet, this can easily be attained by consuming an appropriate mix of fortified foods, vitamin B12, vitamin D2, and kelp supplements, or by taking a good vegan daily multivitamin.

Multivitamins can be seen as a sort of healthy eating insurance. Most of the time you’ll want to do your best to eat a balanced, nutrient-rich diet, but taking a multivitamin will ensure that you aren’t lacking any nutrients, even if if you aren’t eating as well as you’d like to be.



CONTINUE TO THE BASICS OF VEGANISM PART 4 →
TRANSITIONING TO A VEGAN LIFESTYLE
READER INTERACTIONS
COMMENTS
Melissa

December 15, 2017 at 1:50 pm

What are some vegan protein powders you suggest? I don’t handle protein powders well unless they completely dissolve and don’t change the flavor of whatever I put it in.

Thank you!!

-Melissa

REPLY
Brittany

December 16, 2017 at 2:05 pm

Hi Melissa! I’m not huge on protein powders myself so I usually used Manitoba Harvest’s Hemp Hearts instead. They’re a whole food, loaded with protein and healthy fats. The flavour is simple, a little nutty and earthy. Depending on how much you use the flavour can be really mild. I blend them into my husband’s smoothies and he doesn’t even notice (unless I put waaaay too many in, haha.) As far as vegan protein powders, I kinda liked Vega’s All-in-1 Nutrition in French vanilla and their Protein & Greens in vanilla. I find any protein powder tastes best blended into a whole food smoothie, but I didn’t mind either of the Vega ones blended with vanilla soymilk.

REPLY
claire

December 19, 2017 at 3:35 am

hi, I use free soul sistas vegan protein and also my protein and The Protein Works do great vegan powders that taste amazing in some great flavors.. not sure if they will ship to you though as I am based in the UK