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Originally Posted by bluebirdmama1  Minerals, especially calcium, fats, DHA + other fish fats, vitamin k2, b12, iron, vitamin A. All these things I have been taught that they have to come from animal sources as they are hard to get or poorly absorbed.
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Calcium: Leafy greens including broccoli, collard greens and kale; fortified non-dairy milks; black beans, navy beans, soybeans, calcium-set tofu; almonds and sesame tahini; fortified breakfast cereals; fortified orange juice; blackstrap molasses. Animal protein actually causes loss of calcium from your bones, and interestingly the countries with the highest dairy consumption have the highest rates of osteoporosis. note that vitamin D helps with calcium absorption.
Fats: I think most people agree that monounsaturated fats such as those from olive oil, avocados, and nuts are much healthier than the saturated fats found in animal products.
DHA and other essential fatty acids: LNA omega-3 (which your body can convert to DHA) in flaxseed, hemp seed, walnuts, soybeans, canola oil, seaweed, dark leafy greens. For most vegans this is sufficient. I am currently supplementing DHA since I am currently pregnant and my needs are higher, am planning to continue while nursing. There are vegan sources of DHA from algae which is actually where the fish get it from.
Vitamin K: From Wikipedia: "Vitamin K2 (menaquinone, menatetrenone) is normally produced by bacteria in the large intestine,[2] and dietary deficiency is extremely rare unless the intestines are heavily damaged, are unable to absorb the molecule, or are subject to decreased production by normal flora, as seen in broad spectrum antibiotic use[3]." If you don't believe that, note that natto (a fermented soy product) is probably the best dietary source of K2. Apparently sauerkraut is also a good source.
Vitamin K1 sources: leafy green vegetables, broccoli, cabbage, asparagus, pumpkin, lentils, peas, soybean oil, nori, hijiki and other seaweeds.
Vitamin B12: Nutritional yeast, fortified non-dairy milks, fortified breakfast cereals, fortified veggie "meats". Supplements use a bacterial source which is the natural source of this vitamin. Note that the vast majority (>95%) of B12 deficiency cases are not due to inadequate intake of B12 but rather either decreased ability to absorb the protein-bound form found in animal foods (these people do fine with the vegan sources) or due to pernicious anemia which is the failure to synthesize intrinsic factor; this is treated with B12 injections.
Iron: Leafy greens including broccoli and kale; mushrooms; romaine lettuce; lentils, navy beans, pinto beans, kidney beans, soybeans; tofu; quinoa; veggie "meats"; blackstrap molasses; flaxseed and pumpkin seeds; dried fruits such as apricots or raisins. Vitamin C helps with iron absorption; dairy foods and coffee and tea inhibit iron absorption. As a note, I have not taken any prenatal vitamins or iron supplements during this pregnancy and my iron levels are fine, there seem to be a fair number of pregnant omnivores taking prenatals who are still anemic.
Vitamin A: Plenty of veggie sources of pro-vitamin A (beta-carotene) which the body can easily convert to vitamin A. Note that high doses of vitamin A from animal origin can be toxic. There is no danger of toxicity with beta-carotene. Sources include carrots, peppers, pumpkin, squash, sweet potatoes, turnips, tomatoes, broccoli, dark leafy greens, nori, apricots, cantaloupe, mango, nectarine, papaya, persimmon, plantain, prunes.
This is not directed at you, but I find it interesting that most omnivores that quiz me about my diet and health seem more concerned that I am missing nutrients than they are. Omnivore diets are frequently deficient in: soluble fiber, insoluble fiber, folate, boron, magnesium, potassium, phytochemicals. While it is certainly possible to eat an unbalanced, unhealthy vegan diet, most vegans I know do a much better job of eating healthy and balanced than most omnivores that I know.
is one of the best resources for vegan nutrition. Maybe you can find it at your local library.
