Recently, statements that claim vegans are unable to get the full compliment of vitamins in their daily diet have astonished me. The argument has been that only through certain animal meats, especially fish, can one truly live a healthy and complete life with a full range of vitamins needed to survive and live healthy. How wrong they are. It comes as studies have shown vegans have much lower rates of cancer, heart disease and are in better health overall. One science journalist in Egypt told us at Bikya Masr that vegans are unable to obtain certain B-vitamins, especially B-12. A simple Internet search would have proven this false, but for the sake of explanation, here are just some alternative foods that vegans can eat to get their full complimentary dose of B-vitamins: yeast extracts, soy milk, veggie burgers and many breakfast cereals. The same journalist pointed out that it is hard for vegans to get their fatty acids, found often in fish, including the omegas. Again, it was disturbing that an intellectual would get it wrong. Undoubtedly, when we live in societies where vegetarianism is not a priority, with little information in society's conscience, it is easy to get clouded from alternatives. To top it off, only tiny amounts of B12 are actually needed in our diets. For fatty acids, these can be found in many plant foods, such as vegetable oils, soybean or rapeseed oils. Fatty acids are vital to maintain cell membrane function, cholesterol metabolism and the synthesis of various metabolites. Some experts have argued that going with soybean and rapeseed oil gives a better balanced diet for vegans. The other, omegas, which are proposed by doctors through fish consumption, are the easiest substance to find as a vegan. Nuts anyone? Almonds, walnuts and the like offer high amounts of oils that are essential to the diet. Eat a handful a day and leave the fish where they belong: in the water. Obviously, the easy vitamins like Vitamin A, C, D, E and K are readily found in vegetables and the sun (Vitamin D). Vitamin A, or Beta Carotene, can be found by eating some carrots, tomatoes, leafy greens and fruits like apricots and peaches. Think red and orange on this one and you will be just fine. Calcium is another of those oddly plant-based vitamins that in today's world we associate with dairy products. Calcium is extremely important for our bone composition and is essential to healthy living. Good sources include tofu, leafy green vegetables, watercress, dried fruit, seeds and nuts. Also, white bread is fortified with calcium, as are some soya milks. Hard water can also provide significant amounts of calcium. Of course, we can continue into all the vitamins and minerals needed for a healthy diet, and like our meat-eater friends, any diet that is well-rounded and balanced can achieve a perfectly healthy lifestyle. A vegan one simply goes the extra step and removes all meat-based products from going into the body. For the planet, for the animals, for our health. BM
