Vegan Diet Information
A vegan diet forbids all animal foods. Veganism
also bans the use of any products derived from animals, such as leather.
Advice About Vegan Diet Nutrition
Unless care is taken, the restricted range
of permissable foods in a vegan diet may lead to unbalanced or unhealthy
eating. Here are some vegan sources of key nutrients.
Vegan Diet Nutrition - 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).
Vegan Diet Nutrition - Carbohydrates
Whole grains (e.g. wheat, oats, barley, rice),
whole-wheat bread, pasta and other flour products, lentils, beans, potatoes,
dried and fresh fruit.
Vegan Diet Nutrition - Fats/Oils
Nuts and seeds, nut and seed oils, vegan
margarine, avocados.
Vegan Diet Nutrition - Essential Fatty Acids
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
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Sources
of Minerals in a Vegan Diet
Calcium for Vegans
Nuts, seeds, pulses (eg. soy beans, tofu,
miso-fermented soybean curd, haricot beans), molasses, carob, parsley,
figs (dried), sea vegetables, grains (eg. oatmeal), fortified soy milks.
Iron for Vegans
Nuts, seeds, pulses, grains, dried fruit,
sea vegetables, parsley, green leafy vegetables, molasses, miso.
Zinc for Vegans
Wheatgerm, whole grains (whole wheat bread,
rice, oats), nuts, pulses, tofu, soy protein, miso, peas, parsley, bean
sprouts (alfalfa).
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Sources
of Vitamins in a Vegan Diet
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 for Vegans
Red and blackcurrants, berries, citrus fruits
(e.g. oranges, lemons, grapefruit), green vegetables, potatoes.
Vitamin D for Vegans
Action of sunlight on the skin, vitamin D-fortified
foods like vegan margarines, some soy milks (eg. Plamil) and supplements.
Vitamin E for Vegans
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.
Advice on Diets
Special diets or diet plans with special
diet foods are sometimes needed for particular health conditions. Ask
your doctor, dietitian or nutritionist about your personal dietary needs.
Otherwise, a balanced diet program containing foods from all the nutritional
food groups is best.
Learn more about Vegan
Diets.
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Special
Diets
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Cancer Diet - Candida
Diet - Cholesterol Diet - Dash
Diet - Detox Diet
Diabetes Diet - Diuretic
Diet - Elimination Diet - Eskimo
Heart Diet
Fruitarian Diet - Gluten-Free
Diet - Gout Diet - Healthy
Heart Diet
Heart Diet Facts - Juice
Diets - Ketogenic Diet - Lactose
Intolerance
Macrobiotic Diet - Mediterranean
Diet - Menopause Diet - Organic
Pescetarian Diet - Pregnancy
Diet - Raw Food Diets - Renal
Diet Advice
Sodium Diet - Ulcer
Diet - Vegan Diet - Veggie
Diet - Weight Gain Diet
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