This misrepresentation isn’t accidental. The meat, dairy, and egg industries have a long history of using their massive financial influence to exert power over the organizations and media outlets you and your family possibly rely on for health and nutrition information.

Despite over a hundred years of animal industry corruption and propaganda, most nutrition scientists and health professionals now agree that a vegan diet can be every bit as healthy as non-vegan diets. Whole-foods, plant based diets are now commonly used to treat, prevent, and even reverse diseases like obesity, cardiovascular disease, and type 2 diabetes.

But this doesn’t mean a vegan diet can never be unhealthy. It’s totally possible for a “junk food vegan” diet to be high in sodium, saturated fat, and refined sugars (often from high intakes of processed foods)–foods which are known to have a negative impact on health whether you’re vegan or not.

Fortunately for vegans, plant foods have absolutely zero cholesterol or harmful animal-based heme-iron and much higher amounts of fiber than non-vegan diets.

Any veteran vegan will tell you: being vegan is about increasing your options, not limiting them.

You should have no problem being healthy on a vegan diet as long as your daily caloric needs are met and you make a habit of regularly eating a rainbow of fruits, vegetables, nuts, seeds, legumes, and fungi.

Vegan Health & Vitamins

Vitamins are organic compounds made by plants and animals. They can be broken down by heat, air, acid and light, which means processes like cooking or improper storage can cause them to break down in foods.

Vegans should pay particular attention to vitamin B12, vitamin D, and choline.

Water-Soluble Vitamins

Water-soluble vitamins are vitamins that dissolve in water. Your body generally doesn’t store them, so it’s important to regularly get enough of them from your diet. They’re better absorbed in frequent, small doses and are typically only toxic in high doses.

The water-soluble vitamins, their functions, and top vegan sources are:

• Vitamin B1 (Thiamin): Helps convert nutrients into energy. Best sources: rice, black beans, acorn squash.
• Vitamin B2 (Riboflavin): Necessary for energy production, cell function, and fat metabolism. Best sources: oatmeal, portabella mushrooms, almonds.
• Vitamin B3 (Niacin): Controls the production of energy from food. Best sources: marinara sauce, brown rice, peanuts.
• Vitamin B5 (Pantothenic Acid): Required for fatty acid synthesis. Best sources: shiitake mushrooms, sunflower seeds, avocado.
• Vitamin B6 (Pyridoxine): Creates red blood cells and helps in energy production by breaking down carbohydrates. Best sources: chickpeas, potatoes, bananas.
• Vitamin B7 (Biotin): Plays a role in the metabolism of fatty acids, amino acids, and glucose. Best sources: sunflower seeds, sweet potatoes, almonds.
• Vitamin B9 (Folate): Helps with proper cell division. Best sources: rice, asparagus, Brussels sprouts.
• Vitamin B12 (Cobalamin): Essential for red blood cell formation and proper nervous system and brain function. Best sources: supplements, fortified foods.
• Vitamin C (Ascorbic Acid): Required for the creation of neurotransmitters and collagen. Best sources: broccoli, cauliflower, red pepper.
• Choline*: Important for proper liver function, metabolism, muscle movement, brain development, and nervous system health. Best sources: shiitake mushrooms, soy milk, wheat germ.

*Choline isn’t technically a vitamin or mineral, but is often grouped with B-vitamins because they work together during many steps of metabolism.

Fat-Soluble Vitamins

Fat-soluble vitamins are vitamins that don’t dissolve in water, which is why they’re best absorbed when consumed with a source of fat. Your body stores them in your liver and fatty tissues for future use, so they can accumulate and become toxic if your body doesn’t use them over time.

The fat-soluble vitamins, their functions, and top vegan sources are:

• Vitamin A (Retinol): Essential for proper vision and organ function. Best sources: sweet potato, carrots, spinach.
• Vitamin D (Calciferol): Important for proper immune function and helps with calcium absorption and bone growth. Best sources: direct sunlight, fortified foods, supplements.
• Vitamin E (Tocoferol): Antioxidant that protects cells from damage and assists immune function. Best sources: wheat germ oil, sunflower seeds, almonds.
• Vitamin K (Phylloquinone): Necessary for blood clotting and proper bone development. Best sources: natto, kale, collards.

LEARN MORE ABOUT VEGAN SOURCES OF VITAMINS >

Vegan Health & Minerals

Minerals are inorganic compounds that exist in soil and water and are not made by plants or animals. They can’t be broken down by cooking or improper storage like vitamins can.

Vegans should pay particular attention to calcium, iodine, iron, selenium, and zinc.

Macrominerals

Macrominerals are needed in amounts larger than 100 mg per day for your body to be healthy.

The macrominerals, their functions, and top vegan sources are:

• Calcium: Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction. Best sources: calcium-set tofu, fortified non-dairy products, kale.
• Chloride: Helps with digestion and maintains fluid balance. Best sources: salt, seaweed, tomatoes.
• Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure. Best sources: almonds, cashews, black beans.
• Phosphorus: Component of bone and cell membrane structure. Best sources: lentils, cashews, potatoes.
• Potassium: Maintains fluid status in cells and helps with nerve transmission and muscle function. Best sources: dried apricots, lentils, raisins.
• Sodium: Maintains fluid and blood pressure balance. Best sources: table salt, processed foods.
• Sulphur: Part of every living tissue and contained in the amino acids methionine and cysteine. Best sources: onions, garlic, leafy greens.

Trace Minerals

Trace minerals are needed in amounts under 100 mg per day.

The trace minerals, their functions, and top vegan sources are:

• Copper: Essential in the formation of collagen, skin and connective tissue, as well as normal brain and nervous system function. Best sources: potatoes, shiitake mushrooms, cashews.
• Fluoride: Vital for the development of bones and teeth. Best sources: fluoridated water, raisins.
• Iodine: Necessary for thyroid regulation. Best sources: iodized table salt, seaweed, soy sauce.
• Iron: Required for proper circulatory system function and the creation of hemoglobin and certain hormones. Best sources: white beans, lentils, broccoli.
• Manganese: Assists in carbohydrate, amino acid, and cholesterol metabolism. Best sources: hazelnuts, pecans, brown rice.
• Molybdenum: Necessary for processing sulfites as well as breaking down waste products and toxins. Best sources: black-eyed peas, lima beans, potatoes.
• Selenium: Important for thyroid health, reproduction, and defense against oxidative damage. Best sources: Brazil nuts, couscous, chia seeds.
• Zinc: Necessary for normal growth, immune function, and wound healing. Best sources: oatmeal, tofu, cashews.

LEARN MORE ABOUT VEGAN SOURCES OF MINERALS >

Vegan Health & Protein (Amino Acids)

Vegans can find protein pretty much everywhere. All plants contain at least some protein, which means it’s in practically everything a vegan eats.

Proteins are the main building blocks of your body; helping you build and repair muscles, tendons, organs, skin, hair, and virtually every other body part or tissue; they’re vital in your body’s ability to produce enzymes, hormones, and neurotransmitters; they help your body fight off infections; they can be even be used as a fuel source.

Protein is made of molecules called amino acids which are linked together to form long protein chains. Your body naturally produces only some of these amino acids and has to get the rest through your diet.

Some protein sources are considered “complete” proteins, meaning they contain significant amounts of all nine essential amino acids. Other protein sources are very low in at least one essential amino acid and are considered “complementary” proteins.

Thankfully, your body is able to make complete proteins on its own by combining the complementary proteins you eat throughout the day.

If you eat a varied diet with enough calories, you likely won’t have to give a second thought to whether you’re meeting your protein requirements and getting all nine essential amino acids.

LEARN MORE ABOUT VEGAN SOURCES OF PROTEIN >

Vegan Health & Fat

Fat has gotten a bad rap but the truth is your body needs fat from your diet to be healthy and to function properly.

There are four types of fats: trans fats, saturated fats, monounsaturated fats, and polyunsaturated fats.

Trans fats and saturated fats are considered “bad” or unhealthy fats, whereas monounsaturated fats and polyunsaturated fats are considered “good” or healthy fats.

Good fats are important for a variety of important tasks such as improving heart health; promoting bone health; and improving and maintaining your brain health, cognitive abilities, and moods.

Only two types of polyunsaturated fats are considered essential because your body can’t make them on its own, which means you have to get them from your diet. These essential fatty acids are omega-3 and omega-6 fatty acids.

LEARN MORE ABOUT VEGAN SOURCES OF HEALTHY FATS >

Vegan Health & Dietary Supplements

The most effective way to get the nutrients your body needs is to eat a variety of fresh fruits, vegetables, nuts, seeds, legumes, and fungi.

The only nutrient every vegan should supplement is vitamin B12 because significant amounts of it aren’t found in plant foods due to modern farming practices and variations in the composition of the soil where B12-producing bacteria can live.

As a precaution, it’s advisable for vegans to also take a vegan omega-3 DHA supplement (with or without EPA) to avoid deficiency, because the body converts short chain omega-3 into long chain omega-3 DHA inefficiently.

If getting 10-15 minutes of direct sun exposure per day is difficult for you for any reason, you should opt for a vitamin D supplement or eat foods fortified with vitamin D.

Depending where you live, you may want to take selenium, zinc, or iodine supplements, as availability of foods with sufficient amounts of these nutrients vary by geographic region.

Some vegans can have low levels of iron, calcium, or choline, so you may want to consider eating more vegan foods known to be high in these nutrients or taking a supplement.

Some vegans may benefit more from taking supplements than other vegans; particularly kids and teenagers, pregnant or breast-feeding mothers, people with health conditions which make it difficult to absorb nutrients from food, and older adults.

Finally, make sure to only use supplements certified by a third party and avoid anything with “super” or “mega” doses of any nutrient unless told otherwise by a health professional.

Disclaimer: The contents of this website are for educational purposes and are not intended to offer personal medical advice. To make sure your diet is providing you with the correct amount of nutrients your body needs, be sure to consult a nutrition specialist (ie: registered dietitian) with expertise in vegan diets.

Related:

• Vitamins
• Minerals
• Protein
• Fat
• Vegan-Friendly Food From Around the World

The post Vegan Health 101: Nutrition & Fitness appeared first on Vegan Rabbit.

Proteins are the main building blocks of your body, helping you build and repair muscles, tendons, organs, skin, hair, and virtually every other body part or tissue; they’re vital in your body’s ability to produce enzymes, hormones, and neurotransmitters; they help your body fight off infections; they can be even be used as a fuel source.

Protein deficiency is incredibly rare in developed countries, where the extreme version, kwashiorkor, is virtually unheard of. Symptoms of deficiency include reduced immune function and loss of muscle mass.

Vegans don’t have a significantly higher rate of protein deficiency than non-vegans. In fact, poverty and calorie restriction have a much greater impact on protein deficiency than a vegan diet.

What Is Protein?

Protein is made of molecules called amino acids which are linked together, forming long protein chains. Your body naturally produces only some of these amino acids and has to get the rest through your diet.

Essential Amino Acids

The nine amino acids your body can’t produce on its own are known as essential amino acids.⁽¹⁾

The nine essential amino acids are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

A whole-foods, vegan diet is able to provide all essential amino acids, provided daily caloric needs are being met, though it may be harder for some vegans to get two in particular: lysine and methionine.

Lysine and methionine aren’t found in significant amounts in many fruits or vegetables, so for vegans with certain food allergies, getting both of these amino acids in adequate amounts may be somewhat of a challenge.

Plant Protein Is Better For You Than Animal Protein

There’s a lot of misinformation about protein circulating in the world and most of it originates from the meat, dairy, and egg industries, which have an extremely harmful amount of power and influence over the media and numerous government agencies (such as the USDA).

These industries have a vested financial interest in you believing that animal protein is better for you than plant protein and that you need to eat large amounts of protein to be healthy, which is simply not true.

Plant Protein vs. Animal Protein

Your body uses the protein it gets from plants the same way it uses protein it gets from animals. There is no difference in the health aspects of plant protein versus animal protein in terms of how well our bodies are able to use the protein found within those foods.

But it’s not just about protein. We need to take everything into consideration when determining how healthy one type of food is over another. So while your body uses protein from plants and animals the same, animal protein comes along with negative effects that are detrimental to human health — negative effects which plants don’t have.⁽²⁾

Cholesterol

Cholesterol is only found in animal products like meat, dairy, and eggs and doesn’t exist in plants, which is why diets high in animal protein are linked to heart attacks, high blood pressure, and other cardiovascular diseases.

Fiber

Fiber, on the other hand, is only found in plant foods and doesn’t exist in meat, dairy, or eggs. Your body needs fiber to help absorb and digest food properly.

Most meat eaters eat at least some plant foods and are able to get some fiber but it’s often not enough, leading to constipation, diarrhea, irritable bowel syndrome, inconsistent stools, and reduced nutrient absorption from food (which causes even more issues).⁽³⁾

Heme Iron

Heme iron is only found naturally in animal foods, while plant foods only naturally contain non-heme iron. Heme iron isn’t well-regulated by the body and is too-easily absorbed. While at first this might seem like a good thing, your body can actually get too much iron.

Eating too much iron in one sitting (which is easy to do with meat) especially heme iron, means your body has excess iron which it winds up storing in your organs. This can cause a multitude of health issues such as gallstones, weakened immune system, heart disease, oxidative stress (free radicals) and DNA damage.

Healthy and natural plant sources of iron are always non-heme.

Daily Recommendations

Nutritional recommendations for protein and other nutrients are developed by the National Academy of Medicine (formerly the Institute of Medicine) to plan and assess the nutrient intakes of healthy people.

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kilogram) of body weight per day.

If you’re active, meaning you engage in at least 30 minutes of moderate exercise at least four days per week, double the RDA to 0.7 grams per pound (1.6 grams per kilogram).

If math isn’t your thing, you can use this protein calculator to find out how many grams of protein your body needs per day based on your age, activity level, and other factors.

Best Vegan Sources of Protein

Vegans can find protein pretty much everywhere. All plants contain at least some protein, which means it’s in practically everything a vegan eats.

This is far from an exhaustive list. Pretty much all grains, legumes, nuts, and seeds have relatively high amounts of protein.

Top vegan protein sources:

• Soy
• Almonds
• Black beans
• Chickpeas
• Hazelnuts
• Kidney beans
• Lentils
• Peanuts
• Pinto beans
• Split peas
• Sunflower seeds
• Tempeh
• Tofu
• Walnuts
• Brown rice
• Nut butters

You can also often find high amounts of protein in vegan meats, non-dairy products, and vegan egg alternatives.

Complete Proteins

Though not as necessary for optimal health as commonly believed, the most efficient vegan sources of protein are foods that naturally contain all nine essential amino acids.

Top vegan sources of complete protein:

• Quinoa
• Tofu
• Tempeh
• Edamame
• Amaranth
• Buckwheat
• Spirulina
• Hemp seeds
• Chia seeds
• Nutritional Yeast

Protein Combining

The idea behind protein combining is that you can create complete proteins by combining protein sources (such as grains and legumes) that would separately contain only certain amino acids, but when combined contain all of them.

For example, rice is high in methionine but too low in lysine to be considered a complete protein; by eating lentils or beans (which are higher in lysine), you can make sure you get all nine essential amino acids.

As a general rule for vegans: legumes tend to be good sources of lysine whereas nuts, seeds, and grains tend to be good sources of methionine.

I want to be absolutely clear: it’s a myth that you need to combine proteins in a single sitting to make complete proteins. Protein combining is something your body does naturally, so it’s not necessary to consciously try to combine proteins at every meal.⁽⁴⁾

Because protein is made of chains of amino acids, your body automatically assembles these chains from the various amino acids in the foods you eat throughout the day. So if you eat whole grains at breakfast and have beans at lunch, your body is still able to create those amino acid chains.

If you eat a varied diet with enough calories, you likely won’t have to give a second thought to whether you’re getting all nine essential amino acids.

For any control-freaks who need to know they’re getting complete proteins in a single meal, there are plenty of possible combinations.

Common vegan protein combinations:

• Brown rice and beans
• Pita and hummus
• Whole grain bread and peanut butter

You can also use this amino acid calculator to find out the amino acid content of different foods.

Vegans & Protein Supplements

Most people don’t need to take protein supplements because they get enough protein from their diet.

People who could benefit from protein supplements are people who are very physically active, such as athletes, bodybuilders, and people who work in physically-demanding jobs.

Certain circumstances can cause our bodies to have a harder time maintaining muscle mass. Protein supplements can be useful for helping prevent muscle loss that usually occurs while dieting for weight loss or through the natural process of aging.

Disclaimer: The contents of this website are for educational purposes and are not intended to offer personal medical advice. To make sure your diet is providing you with the correct amount of nutrients your body needs, be sure to consult a nutrition specialist (ie: registered dietitian) with expertise in vegan diets.

Related:

• Vegan Nutrition 101
• Vegan Meat Brands
• Vegan Iron Sources
• Vegan Zinc Sources
• Vegan-Friendly Food From Around the World

The post Vegan Protein Sources: The Essential Guide appeared first on Vegan Rabbit.

Fat has gotten a bad rap but the truth is your body needs fat from your diet to be healthy and function properly.

Not all fats are created equal. Good fats and bad fats can have a positive or negative effect on health by respectively reducing or increasing your risk of certain diseases such as diabetes, heart disease, and certain cancers.⁽¹⁾

Good fats like omega-3s, omega-6s, and omega-9s are important for a variety of important tasks such as improving heart health; promoting bone health; and improving and maintaining your brain health, cognitive abilities, and moods.⁽¹⁾

We’re going to find out all about fats: what they are, why you need them, and where you can find them as a vegan.

Types of Fatty Acids

Fats are a type of lipid. Lipids, along with protein and carbs, are macronutrients which are necessary for a healthy life.

There are four types of fatty acids: trans fats, saturated fats, monounsaturated fats, and polyunsaturated fats.

Trans Fats

Trans fats are considered “bad” fats because they increase the risk of disease — notably, heart disease — and should be avoided wherever possible.

Foods high in trans fats are usually made with partially hydrogenated oils and include foods such as margarine, shortening, commercial frying fats, and processed foods such as crackers, cookies, and other snacks.

Saturated Fats

While not as bad for you as trans fats, saturated fats should still be avoided because of their link to heart disease when eaten in large quantities.

Saturated fats are found in high amounts in animal products but are also present in plant foods like coconut, palm, and palm kernel oils.

Monounsaturated Fats

Monounsaturated fats (MUFAs), also known as omega-9 fats or oleic acid, are “good” fats which are considered non-essential since they can be produced by the body.

Diets that replace some saturated fats with omega-9 fats may have benefits for metabolic health and can improve cholesterol levels.

High quantities of MUFAs can be found in plant oils such as olive oil, canola oil, hazelnut oil, almond oil, high oleic sunflower oil, and high oleic safflower oil. Other good sources of MUFAs are avocados and many types of nuts including almonds, cashews, hazelnuts, macadamias, peanuts, and pecans.

Polyunsaturated Fats

Polyunsaturated fats (PUFAs) are considered “good” fats because they help your body perform a variety of important functions.

The three types of PUFAs are omega-3s, omega-6s, and omega-9s. These PUFAs can be further divided into short chain and long chain, each with their own benefits and uses.

Your body can make omega-9s on its own, so the only PUFAs that are considered essential are omega-3s and omega-6s, meaning you have to get them from your diet. All other fats are considered non-essential.

Omega-3 Fatty Acids

Omega-3 fats are essential fats which have to come from your diet since your body can’t make them on its own.

They have important benefits for your heart, brain and metabolism.

There are three important types of omega-3 fatty acids:

Alpha-linolenic Acid (ALA)

• Short chain
• High amounts found in certain plant products
• Can be converted into EPA and from EPA into smaller amounts of DHA

Eicosapentaenoic Acid (EPA)

• Long chain
• Found mainly in fatty fish and seaweed
• Can be converted from ALA
• Can be converted into DHA
• Important for reducing blood clots, inflammation, blood pressure, and cholesterol

Docosahexaenoic Acid (DHA)

• Long chain
• Found mainly in fatty fish and seaweed
• Can be converted to and from EPA
• Important as a major component of the gray matter of the brain, the retina, testis, sperm, and cell membranes

EPA and DHA are synthesized by micro algae, which are consumed by phytoplankton, which are then consumed by fish. This is why fish, fish oils, and krill oils are high in omega-3s.⁽¹⁾

The body can efficiently convert ALA to EPA, but it may require large amounts of ALA to synthesize optimal amounts of DHA⁽¹⁾, with limited conversion rates of up to only 8% in men and 21% in women.^{(2, 3)}

Top vegan sources of ALA omega-3 fatty acids are:

• Flax seed oil
• Ground flax seeds
• Chia seed oil
• Chia seeds
• Camelina oil
• Hemp seed oil
• Ground hemp seeds

Top vegan sources of EPA and DHA omega-3 fatty acids are:

• Supplements made from seaweed or algae

Omega-6 Fatty Acids

Omega-6 fatty acids are essential fats which have to come from your diet since your body can’t make them on its own.

Though omega-6s are an important source of energy, the Western diet contains too many of them.

There are four types of omega-6 fatty acids:

Linoleic Acid (LA)

• Short chain
• Easy for vegans to get enough of because it’s the most prevalent omega-6 fatty acid found in plant foods.
• High amounts found in vegetable oils such as corn, sunflower, soy, safflower, and sesame oils

Gamma Linolenic Acid (GLA)

• Short chain
• Found in evening primrose oil, borage oil, black current oil, and human breast milk
• Can be converted into DGLA

Dihomo Gamma Linolenic Acid (DGLA)

• Long chain
• Converted from GLA

Arachidonic Acid (AA): 

• Long chain
• Found in meat
• Can be converted from DGLA

Daily Recommendations

Nutritional recommendations for omega-3 fatty acids and other nutrients are developed by the National Academy of Medicine (formerly the Institute of Medicine) to plan and assess the nutrient intakes of healthy people.

Adequate Intakes (AI) for Omega-3 Fatty Acids:

Recommended Dietary Allowance (RDA): average daily intake of a nutrient that’s sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy people.
Adequate Intake (AI): approximate intake assumed to be nutritionally adequate based on limited research, though still not enough evidence to develop an RDA.
Tolerable Upper Intake Level (UL): maximum daily intake that’s unlikely to cause adverse health effects.

Jack Norris, RD, of Vegan Health, recommends 300 mg of omega-3 DHA per day for the average vegan to match the same DHA levels as the average non-vegan. This can be accomplished by either consuming much more ALA or by taking a DHA supplement.⁽⁴⁾

The World Health Organization and Food and Agriculture Organization recommend keeping your omega-6 LA intakes between 2.5% of total calories (prevents deficiency) and 9% of total calories (reduces risk for heart disease).⁽⁵⁾

Omega-6 to Omega-3 Ratio

The main way vegans get omega-3s in their diet is by converting the ALA which is common in many types of plant foods into EPA and then DHA, both of which are typically not found in significant quantities in plant foods.

A diet too high in omega-6 fats compared to omega-3 fats can interfere with this conversion process, leading to competition between omega-3s and omega-6s and resulting in fewer long-chain omega-3s (EPA and DHA) being converted from ALA.⁽⁴⁾

An ideal ratio of omega-6 to omega-3 in the diet is thought to be about 3:1 or 4:1, however, the Western diet has a ratio of about 6:1 to 10:1 for meat-eaters, and 10:1 to 15:1 for vegans.

Vegans have a higher omega-6 to omega-3 ratio than meat-eaters because of the abundance of omega-6s found in plant products and the relatively small amount of omega-3s typically incorporated into unmonitored vegan diets.⁽⁴⁾

Traditionally, vegans have been advised to raise omega-3 EPA and DHA levels by increasing omega-3 ALA intake and decreasing omega-6 LA intakes, but because omega-6s are an important source of both calories and nutrients for vegans, it’s better to focus on raising omega-3s rather than reducing omega-6s.⁽⁴⁾

Vegans & Omega-3 Supplements

Because omega-9 fats are made within the body and most vegans already consume too many omega-6 fats, supplementing these fats isn’t considered necessary.

In contrast, although omega-3 ALA is easily converted into EPA, EPA is not easily converted into high amounts of DHA. To increase your DHA levels you can either increase your ALA intake or add a DHA supplement, though because of the low ALA to DHA conversion rate, a DHA supplement is often the best choice for vegans.

Choosing the Right Supplements as a Vegan

Most omega-3 supplements are made with fish oil or krill oil, which aren’t vegan.

Because vegans get plenty of ALA and relatively low amounts of DHA, be sure to check labels and look for DHA supplements made from seaweed or algae as opposed to ALA supplements made from flaxseed oil. Some DHA supplements also contain EPA, which is beneficial as well.

The quality of PUMAs (such as omega-3 fatty acids) is easily deteriorated by oxidation caused by exposure to light and heat, which means that the best vegan DHA supplements are cold pressed and contain an antioxidant like vitamin E as a natural preservative.

Omega-3s like DHA are fats, so they’re better absorbed with meals. It’s best to spread-out your doses throughout the day to avoid any potentially unpleasant gastrointestinal side effects.

Disclaimer: The contents of this website are for educational purposes and are not intended to offer personal medical advice. To make sure your diet is providing you with the correct amount of nutrients your body needs, be sure to consult a nutrition specialist (ie: registered dietitian) with expertise in vegan diets.

Related:

• Vegan Nutrition 101
• Vegan Protein Sources
• Vegan-Friendly Food From Around the World

The post Vegan Omega-3 Sources: DHA, EPA & ALA Fats appeared first on Vegan Rabbit.

Selenium is crucially important for proper thyroid function and the metabolism of thyroid hormones. Selenium also is important for reproduction and helps to make DNA and protect against cell damage and infections.⁽¹⁾

Symptoms of selenium deficiency include nausea, vomiting, headaches, confusion, lethargy, seizures, and male infertility.⁽¹⁾

Daily Recommendations

Nutritional recommendations for selenium and other nutrients are developed by the National Academy of Medicine (formerly the Institute of Medicine) to plan and assess the nutrient intakes of healthy people.

Recommended Daily Allowance (RDA) for Selenium:

Recommended Dietary Allowance (RDA): average daily intake of a nutrient that’s sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy people.
Adequate Intake (AI): approximate intake assumed to be nutritionally adequate based on limited research, though still not enough evidence to develop an RDA.
Tolerable Upper Intake Level (UL): maximum daily intake that’s unlikely to cause adverse health effects.

The Tolerable Upper Intake Level (UL) for selenium is 400 mcg per day for teens and adults.⁽¹⁾

Symptoms of selenium toxicity include a garlic odor in the breath, metallic taste in the mouth, hair loss, brittle nails, tremors, lightheadedness, kidney failure, and even death.⁽¹⁾

How to Absorb More Selenium on a Vegan Diet

Selenium and iodine work together to keep your thyroid gland healthy. Too much of one can cause a deficiency in the other.

By maintaining recommended intakes for each of these minerals, you likely won’t have to worry about a deficiency of either one.

Best Vegan Sources of Selenium

The amount of selenium in foods depends on the amount of selenium present in the soil they’re grown in. The amount of selenium in soil varies by geographical region, which means it can be more difficult for people living in certain regions to get enough selenium from their diet.^{(1, 2)}

Generally, people living in the United States and Canada have a lower risk of selenium deficiency because the selenium content of the soil in these regions tends to be higher. Areas of the world with generally low levels of selenium include New Zealand and certain regions in China and Europe.^{(1, 2)}

Fortunately, many low-selenium regions import food from higher-selenium regions or add selenium to fertilizers. Many foods are fortified with selenium as well.⁽¹⁾

The best vegan selenium source is hands down the Brazil nut.

Top vegan sources of selenium are:

• Brazil nuts
• Couscous
• Whole wheat pasta
• Sunflower seeds
• Chia seeds
• Soybeans
• Oatmeal
• Firm tofu
• Whole wheat bread

Keep in mind, the selenium content of these foods depend on where they were grown, but generally the vegan selenium sources listed here are higher in selenium than other sources.

Vegans & Selenium Supplements

Because of the import and export of foods from different regions, it’s not always easy to tell whether you’re getting too little or too much selenium.

Most vegans in the U.S. and other high-selenium areas that eat a variety of foods like whole grains and beans are likely to get enough selenium through their diet and don’t need to supplement.^{(1, 2)}

Vegans in low-selenium areas may benefit from incorporating Brazil nuts into their diet or using a supplement with a moderate dose of selenium.

Disclaimer: The contents of this website are for educational purposes and are not intended to offer personal medical advice. To make sure your diet is providing you with the correct amount of nutrients your body needs, be sure to consult a nutrition specialist (ie: registered dietitian) with expertise in vegan diets.

Related:

• Vegan Nutrition 101
• Vegan Iodine Sources
• Vegan-Friendly Food From Around the World

The post Vegan Selenium Sources: The Essential Guide appeared first on Vegan Rabbit.

Iodine is crucially important for maintaining a healthy thyroid gland, which regulates metabolism. It’s also important for a properly functioning immune system.^{(1, 2)}

Iodine deficiency or excess can result in hypothyroidism, hyperthyroidism, fetal and childhood developmental disorders, goiter, and problems with metabolism.^{(1, 2)}

Daily Recommendations

Nutritional recommendations for iodine and other nutrients are developed by the National Academy of Medicine (formerly the Institute of Medicine) to plan and assess the nutrient intakes of healthy people.

Recommended Daily Allowance (RDA) for Iodine:

Recommended Dietary Allowance (RDA): average daily intake of a nutrient that’s sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy people.
Adequate Intake (AI): approximate intake assumed to be nutritionally adequate based on limited research, though still not enough evidence to develop an RDA.
Tolerable Upper Intake Level (UL): maximum daily intake that’s unlikely to cause adverse health effects.

The Tolerable Upper Intake Level for iodine is 1,100 mcg for adults.⁽¹⁾

How to Absorb More Iodine on a Vegan Diet

Certain foods, called goitrogens, make iodine more difficult for your body to absorb.⁽³⁾ These foods include soy; flax seeds; and raw cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, and cabbage.

If you’re iodine deficient, eating a diet that’s high in goitrogens can make an iodine deficiency worse and could lead to the development of a goiter (enlarged thyroid gland).⁽³⁾

You can reduce the harmful effects of goitrogens by cooking them.⁽³⁾

Iodine works with selenium to keep your thyroid gland healthy. Too much of one can cause a deficiency in the other.

Best Vegan Sources of Iodine

In nature, iodine almost always occurs as salt rather than as simply the element itself, which is why it’s often referred to as iodide instead of iodine.⁽³⁾

Foods from the ocean are naturally highest in iodine, though the iodine content of those foods varies and is therefore unreliable. It’s easy to get too little or too much iodine from oceanic sources of iodine.

On land, the amount of iodine in plants depends on the amount of iodine in the soil in which they’re grown. Soil iodine content varies by geographical region.⁽²⁾ Plants grown near the ocean tend to be higher in iodine than plants grown farther from the ocean.

In over 70 countries including the United States and Canada, iodine is added to table salt at a rate of about 47 mcg per 1/8–1/4 teaspoon of salt. Be sure to look for salt that says on the package that it is “iodized.” Sodium in packaged foods is usually not iodized. Sea salt usually isn’t iodized.

The best vegan sources of iodine include:

• Seaweed (kelp, nori, kombu, wakame, etc.)
• Iodized table salt
• Iodine-fortified non-dairy milk
• Soy sauce
• Enriched bread
• Enriched pasta

Check nutrition labels for the iodine content of fortified and enriched foods — these tend to be reliable.

The nutrition labels for iodine content of seaweed products cannot be relied upon for accuracy.

It’s generally not a good idea to rely only on iodized salt to meet your iodine requirements because you can wind up getting too much sodium. One 1/4 teaspoon of salt contains 580 grams of sodium (which is about 1/3 of the RDA for sodium for adults).

Vegans & Iodine Supplements

Most people don’t need to take iodine supplements because they get enough iodine from their diet. Over-supplementing iodine can have serious negative health effects similar to those associated with iodine deficiency.⁽²⁾

People who may benefit from iodine supplements include vegans who are pregnant or lactating; people who restrict salt intake; people living in regions with iodine-deficient soil; and people who don’t use iodized salt.⁽²⁾

Disclaimer: The contents of this website are for educational purposes and are not intended to offer personal medical advice. To make sure your diet is providing you with the correct amount of nutrients your body needs, be sure to consult a nutrition specialist (ie: registered dietitian) with expertise in vegan diets.

Related:

• Vegan Nutrition 101
• Vegan Selenium Sources
• Vegan-Friendly Food From Around the World

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