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Essential Vegan Dietary Requirements And Sources (docs.google.com)

submitted 1 year ago by hotwarioinyourarea to c/vegan

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cross-posted from: https://slrpnk.net/post/353551

Hi everyone!

I initially created this document because I couldn't find anything similar. Feel free to use it if you find it helpful but also remember I'm not a nutritionist or doctor but if there are any inaccuracies I will change them.

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[–] v2vhD7HK 2 points 1 year ago (1 children)

Looks great. I'm only vegetarian but I did the exercise of writing down everything I ate for 3 months and got similar conclusions.

Vitamin B12 I got entirely from milk. Iron wasn't an issue since I eat a lot of oats, ended up with >400% the required daily amount.

I actually had trouble with Vitamin C since not a lot of locally produced vegetables contain it during winter in Canada. I'm also Vitamin D deficient but it's hard to say how much the sun contributes.

[–] piezoelectron 2 points 1 year ago

Just in case milk is all that's keeping you from full-blown veganism, supplements are a great alternative ;) (not to mention way cheaper, as you can get a year's worth of supplements for something like $20!)

[–] Venus 2 points 1 year ago* (last edited 1 year ago)

Vitamin D Deficiency risk: High

Stop telling me to touch grass I will never

Seriously though great chart. I've been vegan for over 5 years and I still learned some stuff from this!