Switching to vegan\vegetarian...
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thegreatcoyote
Posts: 76 Member
I made this list to help me rotate foods and hit the micro nutrients. I figured I'd share it for people who may be interested.
Vitamin A - Sweet Potato, Broccoli
Vitamin C - Grapefruit, Bell Pepper
Vitamin D - Mushrooms, Sunlight, Tofu, (SUPPLEMENT)
Vitamin E - Avocado, Rasberries
Vitamin K - Kale, Spinach
Thiamin - Nuts, Oats, Legumes, Green Beans
Riboflavin - Broccoli, Spinach, Asparagus
Niacin - Peanuts, Avacado, Brown Rice, Tomatoes
Vitamin B6 - Cabbage or Cauliflower
Folic Acid - Lentils or Kidney Beans
Vitamin B12 - (SUPPLEMENT)
Biotin - Onions or Oatmeal
Pantothenic Acid - Cucumber or Celery
Calcium - Tofu or Collard Greens
Iron - Garbanzo or Black beans
Iodine - Seaweed, Salt, Prunes
Magnesium - Swiss Chard or Beet Greens
Zinc - Legumes, Seeds, Nuts, Whole Grains
Selenium - Brazil Nuts, Brown Rice, Spinach, Barley
Copper - Shitake or Cremini Mushrooms
Manganese - Brown rice or Pineapple
Chromium - Green Beans or Romaine
Molybdenum - Lima Beans or Pinto Beans
Lycopene - Red Cabbage or Carrots
Feel free to add me I like seeing peoples food diary's for ideas
Vitamin A - Sweet Potato, Broccoli
Vitamin C - Grapefruit, Bell Pepper
Vitamin D - Mushrooms, Sunlight, Tofu, (SUPPLEMENT)
Vitamin E - Avocado, Rasberries
Vitamin K - Kale, Spinach
Thiamin - Nuts, Oats, Legumes, Green Beans
Riboflavin - Broccoli, Spinach, Asparagus
Niacin - Peanuts, Avacado, Brown Rice, Tomatoes
Vitamin B6 - Cabbage or Cauliflower
Folic Acid - Lentils or Kidney Beans
Vitamin B12 - (SUPPLEMENT)
Biotin - Onions or Oatmeal
Pantothenic Acid - Cucumber or Celery
Calcium - Tofu or Collard Greens
Iron - Garbanzo or Black beans
Iodine - Seaweed, Salt, Prunes
Magnesium - Swiss Chard or Beet Greens
Zinc - Legumes, Seeds, Nuts, Whole Grains
Selenium - Brazil Nuts, Brown Rice, Spinach, Barley
Copper - Shitake or Cremini Mushrooms
Manganese - Brown rice or Pineapple
Chromium - Green Beans or Romaine
Molybdenum - Lima Beans or Pinto Beans
Lycopene - Red Cabbage or Carrots
Feel free to add me I like seeing peoples food diary's for ideas
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Replies
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I'm not vegetation anymore, but I am one of those people who tracks my nutrients, and I follow a lot on this list!
Good list!!
I might add B12 supplements to be either sublingual or shot.1 -
You can also eat nutritional yeast to get B12 if you want, it has a cheesy flavour and is vegan and gluten free4
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Tahini can also be pretty good for calcium too, especially if its unhulled.3
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The youtube algorithm offered me this video last night about a man who went plant based for a month. Key takeaway - don't increase fiber too rapidly! He went from 30 g of fiber a day to 70, with predictable gastro-intestinal effects. He also did not increase water.
I have no medical reason to track sugar or sodium so swapped them out for fiber and iron (I'm anemic.)
https://www.youtube.com/watch?v=QEZ3x9ouNZk&t=547s
He kept commenting that he was having a hard time getting enough calories in and I kept wondering why he wasn't eating calorie-dense nuts - turns out he's allergic.2 -
I'm a pescatarian and found this information extremely helpful. Thanks for posting. ☺4
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Males and younger females can absorb B12 through food.
But most females at a certain age stop absorbing B12 through digestion. The shots and sublingual tabs ensure B12 goes straight into the bloodstream.
Found this out the hard way, when completely deficient, was sent to a neurologist pain specialist. I've taken sublingual since... Less expensive and less painful than the shots.0 -
Emmapatterson1729 wrote: »Males and younger females can absorb B12 through food.
But most females at a certain age stop absorbing B12 through digestion. The shots and sublingual tabs ensure B12 goes straight into the bloodstream.
Found this out the hard way, when completely deficient, was sent to a neurologist pain specialist. I've taken sublingual since... Less expensive and less painful than the shots.
Then this would affect omnivorous females as well as vegetarian/vegan females, so why isn't there widespread B12 deficiencies among older women? We're not all taking shots and sublingual B12 tabs.
ETA: Also, the B12 in (some) nutritional yeast has been added (it's not naturally there), it is not bound to proteins in food, and should not be affected by conditions that lead to malabsorption in food.3 -
lynn_glenmont wrote: »Emmapatterson1729 wrote: »Males and younger females can absorb B12 through food.
But most females at a certain age stop absorbing B12 through digestion. The shots and sublingual tabs ensure B12 goes straight into the bloodstream.
Found this out the hard way, when completely deficient, was sent to a neurologist pain specialist. I've taken sublingual since... Less expensive and less painful than the shots.
Then this would affect omnivorous females as well as vegetarian/vegan females, so why isn't there widespread B12 deficiencies among older women? We're not all taking shots and sublingual B12 tabs.
What do you consider older? It's actually the elderly most affected, along with other precise groups.1 -
lynn_glenmont wrote: »Emmapatterson1729 wrote: »Males and younger females can absorb B12 through food.
But most females at a certain age stop absorbing B12 through digestion. The shots and sublingual tabs ensure B12 goes straight into the bloodstream.
Found this out the hard way, when completely deficient, was sent to a neurologist pain specialist. I've taken sublingual since... Less expensive and less painful than the shots.
Then this would affect omnivorous females as well as vegetarian/vegan females, so why isn't there widespread B12 deficiencies among older women? We're not all taking shots and sublingual B12 tabs.
What do you consider older? It's actually the elderly most affected, along with other precise groups.
So, all elderly, not just women, as the above poster suggested?
I don't know what I consider older. The discussions I've seen in abstracts seem awfully reluctant to mention specific ages.
1 -
lynn_glenmont wrote: »lynn_glenmont wrote: »Emmapatterson1729 wrote: »Males and younger females can absorb B12 through food.
But most females at a certain age stop absorbing B12 through digestion. The shots and sublingual tabs ensure B12 goes straight into the bloodstream.
Found this out the hard way, when completely deficient, was sent to a neurologist pain specialist. I've taken sublingual since... Less expensive and less painful than the shots.
Then this would affect omnivorous females as well as vegetarian/vegan females, so why isn't there widespread B12 deficiencies among older women? We're not all taking shots and sublingual B12 tabs.
What do you consider older? It's actually the elderly most affected, along with other precise groups.
So, all elderly, not just women, as the above poster suggested?
I don't know what I consider older. The discussions I've seen in abstracts seem awfully reluctant to mention specific ages.
The elderly. You're not going to find specific ages. Me at 70 might equal you at 60. You're going to have to be okay with nonspecifics sometimes. Relax. Breathe. ☺6 -
lynn_glenmont wrote: »lynn_glenmont wrote: »Emmapatterson1729 wrote: »Males and younger females can absorb B12 through food.
But most females at a certain age stop absorbing B12 through digestion. The shots and sublingual tabs ensure B12 goes straight into the bloodstream.
Found this out the hard way, when completely deficient, was sent to a neurologist pain specialist. I've taken sublingual since... Less expensive and less painful than the shots.
Then this would affect omnivorous females as well as vegetarian/vegan females, so why isn't there widespread B12 deficiencies among older women? We're not all taking shots and sublingual B12 tabs.
What do you consider older? It's actually the elderly most affected, along with other precise groups.
So, all elderly, not just women, as the above poster suggested?
I don't know what I consider older. The discussions I've seen in abstracts seem awfully reluctant to mention specific ages.
The elderly. You're not going to find specific ages. Me at 70 might equal you at 60. You're going to have to be okay with nonspecifics sometimes. Relax. Breathe. ☺
You ask me for what I consider old, and then you impute some kind of anxiety to me for answering you? What was the point of that?5 -
I have no anxiety towards you. I just don't like combative posts. ☺4
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lynn_glenmont wrote: »lynn_glenmont wrote: »Emmapatterson1729 wrote: »Males and younger females can absorb B12 through food.
But most females at a certain age stop absorbing B12 through digestion. The shots and sublingual tabs ensure B12 goes straight into the bloodstream.
Found this out the hard way, when completely deficient, was sent to a neurologist pain specialist. I've taken sublingual since... Less expensive and less painful than the shots.
Then this would affect omnivorous females as well as vegetarian/vegan females, so why isn't there widespread B12 deficiencies among older women? We're not all taking shots and sublingual B12 tabs.
What do you consider older? It's actually the elderly most affected, along with other precise groups.
So, all elderly, not just women, as the above poster suggested?
I don't know what I consider older. The discussions I've seen in abstracts seem awfully reluctant to mention specific ages.
Everyone should be able to agree.. All humans age. And women age differently than men.
All humans age at different rates.
Things happen at certain ages, but in ranges. Like most people (men and women) lose their near vision between ages 35-45.
Most women hit menopause between 45-55... Some as early as 35 and some don't hit until their 60s.
Women stop absorbing B12 as they reach menopause. It's why women's energy levels decrease, and they lose muscle mass as they reach menopause.
Getting old sucks. It was just supposed to be a little tidbit of useful information for B12 supplements, not get people huffy and defensive. Don't bother quoting...I won't be back, I am done on the general forums, which I find way too negative to ever be considered any form of support for weight loss or health. I'm too old for drama, and life's way too short!
Good luck.
To OP, sorry, didn't mean to hijack your post. I legitimately love your list!!6 -
Emmapatterson1729 wrote: »lynn_glenmont wrote: »lynn_glenmont wrote: »Emmapatterson1729 wrote: »Males and younger females can absorb B12 through food.
But most females at a certain age stop absorbing B12 through digestion. The shots and sublingual tabs ensure B12 goes straight into the bloodstream.
Found this out the hard way, when completely deficient, was sent to a neurologist pain specialist. I've taken sublingual since... Less expensive and less painful than the shots.
Then this would affect omnivorous females as well as vegetarian/vegan females, so why isn't there widespread B12 deficiencies among older women? We're not all taking shots and sublingual B12 tabs.
What do you consider older? It's actually the elderly most affected, along with other precise groups.
So, all elderly, not just women, as the above poster suggested?
I don't know what I consider older. The discussions I've seen in abstracts seem awfully reluctant to mention specific ages.
Everyone should be able to agree.. All humans age. And women age differently than men.
All humans age at different rates.
Things happen at certain ages, but in ranges. Like most people (men and women) lose their near vision between ages 35-45.
Most women hit menopause between 45-55... Some as early as 35 and some don't hit until their 60s.
Women stop absorbing B12 as they reach menopause. It's why women's energy levels decrease, and they lose muscle mass as they reach menopause.
Getting old sucks. It was just supposed to be a little tidbit of useful information for B12 supplements, not get people huffy and defensive. Don't bother quoting...I won't be back, I am done on the general forums, which I find way too negative to ever be considered any form of support for weight loss or health. I'm too old for drama, and life's way too short!
Good luck.
To OP, sorry, didn't mean to hijack your post. I legitimately love your list!!
haha it's to be expected0 -
Eating REAL, natural food is generally "good" and eating PROCESSED food high in added sugar, salt and sat/trans fat is generally "bad."0
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