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Sources
of protein vitamins in Vegan diet
By Mr. Sudhir Shah. E-Mail: sudhir@optonline.net
It is assumed that dairy products are essential sources of protein for non
meat-eating individuals. In fact, soya milk and other soya products are
significantly better than dairy products. Ounce per ounce, soya has more
protein than even meat!. Spinach is a great source of calcium, iron as
well as vitamin A. In fact, excess consumption of dairy products leaches
out calcium from the bones and make them brittle. In China as well as in
Singapore, the consumption of dairy products is minimal. Most children
grow up without any dairy milk and are much healthier. I have been vegan
for over five years now and I have not had any health issues what so ever,
not even a common cold (which used to be a chronic problem earlier)! I
don't have to worry about putting on weight. I initially lost about 15 lbs
and than the weight stabilized and has been maintained within 5 lb range
without any special effort. One added benefit - my hair which had started
turning gray has turned black again! Information below is added for the
benefit of the readers interested in vegan diet, but have nutritional
concerns.
Sources
of Protein: Whole grains (eg. whole wheat flour, bread and pasta, brown
rice, oats, rye), nuts (eg. hazels, cashews, brazils, almonds), seeds
(sunflower, sesame, pumpkin), legumes/pulses (peas, beans, lentils), soy
products (flour, soy milk, tofu, tempeh).
Sources of Carbohydratesi: Whole grains (e.g. wheat, oats, barley, rice),
whole-wheat bread, pasta and other flour products, lentils, beans, potatoes,
dried and fresh fruit.
Sources of Fats/Oils: Nuts and seeds, nut and seed oils, vegan
margarine, avocados.
Sources of Essential Fatty Acids in a Vegan Diet: Two polyunsaturated fatty
acids not made by the body are linoleic acid (omega 6 group) and
alpha-linolenic acid (omega 3 group). Linoleic Acid. Safflower, sunflower, corn,
evening primrose & soy oils Alpha-linolenic Acid Flaxseed, pumpkin seed,
walnut, soy & rapeseed (canola) oils. Note: The correct balance for
omega-6:omega-3 intake is roughly 3:1
Sources of Minerals : Calcium for Vegans; Nuts, seeds, pulses (eg. soy
beans, tofu, miso-fermented soybean curd, haricot beans), molasses, carob,
parsley, spinach, figs (dried), sea vegetables, grains (eg. oatmeal), fortified
soy milks.
Iron : Nuts, seeds, pulses, grains, dried fruit, sea vegetables,
parsley, spinach and other green leafy vegetables, molasses, miso.
Zinc : Wheatgerm, whole grains (whole wheat bread, rice, oats), nuts,
pulses, tofu, soy protein, miso, peas, parsley, bean sprouts (alfalfa).
Sources of Vitamins : Vitamin A for Vegans; Carrots, spinach, pumpkins,
tomatoes, dark greens, vegan margarines.
Vitamin B for Vegans: Nuts, wholegrains, oats, muesli, pulses (peas, beans, lentils), yeast extracts, green leafy vegetables, potatoes, mushrooms and dried fruit.
Vitamin B12 for Vegans: B12 supplements, fortified yeast extracts, soy milks (eg Plamil), TVP products, some breakfast cereals (eg. Nutri-Grain) - check labels. Seaweed and fermented products (eg. tamari, miso and tempeh) may contain some B12
but they are not reliable sources. Vitamin C : Red and blackcurrants, berries, citrus fruits (e.g. oranges, lemons, grapefruit), green vegetables, potatoes.
Vitamin D : Action of sunlight on the skin, vitamin D-fortified foods like vegan margarines, some soy milks (eg. Plamil) and supplements.
Vitamin E : Nuts, seeds, whole grains and flours, vegetable oils
Folate for Vegans: Wheatgerm, raw/lightly-cooked green leafy vegetables (eg. broccoli, spinach), yeast, yeast extracts, nuts, peas, green 'runner beans', oranges, dates, avocados, whole grains.
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Mail
to : Ahimsa Foundation
www.jainsamaj.org
R16111
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