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Apples – Apples are very high in pectin, a soluble fiber.

Because it is a gel-forming fiber, pectin can lower
cholesterol levels as well as improve the intestinal muscle’s ability to push waste through the gastrointestinal
Avocado – Avocados have 35% more potassium than bananas. They are rich in B vitamins, as well as vitamin
E and vitamin K. Although many people think avocados are high in cholesterol, which is simply not true, there
are preliminary studies showing that they might in fact lower cholesterol blood levels.
Beetroot/Beets - Beetroot is a rich source of potent antioxidants, magnesium, sodium, potassium and vitamin
C, and betaine, which is important for cardiovascular health. The nitrate found in beetroot juice has been
shown to have effects upon cardiovascular health and lowering blood pressure.
Blueberries - contain mechanisms that inhibit cancer cell development. Some blueberry species contain in
their skins significant levels of resveratrol; thought to be an anti-aging phytochemical. Reports showed
consumption of blueberries (and other berries) may alleviate the cognitive decline in Alzheimer’s disease and
other conditions of aging. Research has shown that blueberries may help prevent urinary tract infections, as
well as lower cholesterol, and may help blood pressure. Other studies found that supplementing diets with
blueberries may held memory and symptoms of depression.
Brazil Nuts – are perhaps the richest dietary source of selenium (deficient in a lot of soils); one ounce can
contain as much as 10 times the adult U.S. Recommended Dietary Allowances, therefore only a few nuts at a
time is necessary. Other reasons to consume only small amounts of Brazil nuts at a time are because they are
largely saturated fat, and because Brazil nuts have one of the highest concentrations of phytic acid which can
prevent absorption of some nutrients, mainly iron, and because Brazil nuts contain small amounts of radium.
Although the amount of radium, a radioactive element, is very small, and most of it is not retained by the body,
this is 1,000 times higher than in other foods. Their high radium might be due to the very extensive root system
of the tree.

Broccoli - is very high in vitamin C - a 3.5 oz. serving has 107% of our daily recommended requirement.
Broccoli has potent anti-cancer properties, though the benefits are greatly reduced if the vegetable is
boiled. Steaming on high heat will retain the green color and nutrient value the best. Broccoli is also an
excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block
the growth of cancer cells. Broccoli has the highest levels of carotenoids in the brassica family. It is
particularly rich in lutein and also provides a modest amount of beta-carotene. A 100 gram serving (3.5
oz.) has 97% of our daily Vitamin K requirements. Broccoli sprouts are not as beneficial as the full grown
Chia Seeds – are one of the few vegan foods rich in omega-3 fatty acids, specifically α-linolenic acid (ALA).
Add them to your fruit bowl and squeeze orange juice on them, let it sit, to form a “health gel”. Mix around with
the fruit and eat. Don’t be surprised if you have a “full-feeling” as chia seeds absorb a lot of water.

proteins. Research has shown the polyphenols in chocolate inhibit oxidation of LDL cholesterol. manganese. a possible implication to postmenopausal women. in the gastrointestinal tract. can lower blood pressure.Cocoa or dark chocolate may positively affect the circulatory system. dietary fiber. Coli bacteria from attaching to the inner walls of bladder and urethra. and 31% of our recommended daily requirements of Vitamin C. Cranberries are a natural probiotic that supports healthy natural bacteria while killing off bacteria that cause infection.Dandelion leaves contain abundant vitamins and minerals. C and K. Raw cranberries are tart. providing 741% of daily recommended intake. and there are only 46 calories in a quarter pound of cooked collards.Concentrate Capsules (in veg caps) and Juice – aids in the prevention of E.) serving. which have physiological effects on the body. Figs (dried) . Collard Greens – Collards are good sources of vitamin C and soluble fiber. limited amounts of dark chocolate appear to help prevent heart disease. Because of child slavery in the cocoa bean industry. Here is a list of companies that don’t source their cocoa beans from the Ivory Coast of Africa where child slavery exists: http://gentleworld. as well as beta carotene. chocolate absorbs lead from the environment during production.Chocolate . serrated leaf is the variety that is used. especially vitamins A. Cranberry .are one of the highest plant sources of calcium. two medium size figs produced a significant increase in plasma antioxidant of Chocolate Companies that Do Not Source for the Ivory Coast Coconut – Young coconut juice has estrogen-like characteristics. Coconut water from young coconuts contains sugar. Figs have a laxative effect and contain many antioxidants. iron. On the other hand. potassium. fair-trade chocolate. calcium. In one study. . and contain multiple nutrients with potent anticancer properties. collards greens have 72% of our daily recommended requirements of Vitamin A. The presence of theobromine renders chocolate toxic to some animals. phosphorus and zinc. Cocoa solids contain alkaloids such as theobromine and phenethylamine. especially dogs and cats. vitamins and minerals. Per 100 grams (3. and a whopping 593% of our recommended daily requirements of Vitamin K. antioxidants. The toothed. Dandelion is used medicinally. 300 mL of cranberry juice per day has potential to benefit against urinary tract infections. eaten in moderation. only fair-trade chocolate should be consumed. and 21% of our daily recommended requirements of calcium. Cranberries top the charts for antioxidant activity. According to research. Only consume and purchase non-dairy.5 oz. Fresh dandelion herb provides over 300% of the daily-recommended intake of vitamin-A. Some research found that chocolate. It has been linked to serotonin levels in the brain. Dandelion . and there is a slight concern of mild lead poisoning for some types of chocolate. organic. Young coconuts have been found to reduce histopathological changes in the brain that are induced by hormonal imbalance. Dandelion is probably the richest herbal sources of vitamin K. Coconut meat is relatively high in minerals such as iron. especially as a diuretic.

which are greatly important to human health. Kale is also a source of . degenerative nerve disease. Flax seeds may lower cholesterol levels.S. One of the main components of flax is lignan. RiboflavinVitamn B2. linoleic acid and alphalinolenic acid (ALA. have been positively linked to inhibiting cancer. and has 76% of the U. Fresh grape skin contains about 50-100 micrograms of resveratrol per gram. Resveratrol is found in wide amounts among grape varieties.Hempseed's amino acid profile is close to "complete”. Most types have similar nutritional characteristics and equal numbers of short-chain omega-3 fatty acids. 18 amino acids. 100 grams of kale (without salt) contains large amounts of Vitamin A. contain many nutrients and phytochemicals including 11 essential and 22 trace dietary minerals. Flax seeds come in two basic varieties: brown and golden. Hemp seed contains a large dietary supplement of omega-3. Whole flax seeds are chemically stable. have about one hundred times higher concentration than pulp. Excessive consumption of flax seeds with inadequate water can cause bowel obstruction. 5 unsaturated fatty acids.contain high levels of dietary fiber as well as lignans. since vegans don’t consume fish). Goji Berries/Wolfberries. a whopping 778% of the recommended daily dose of Vitamin K (good for bone health). however. phytosterols. including beta-carotene and zeaxanthin. heart disease. primarily in their skins and seeds which. lutein. steaming does not. numerous phenolic pigments (phenols) associated with antioxidant properties. Polysaccharides are a major constituent of wolfberries. Iron. a xanthophyll. Grapes . According to USDA recommendations for adults. It is important to source organic Goji berries because they are heavily sprayed with fungicides. 5 carotenoids. Potassium.Flax seeds . higher even than walnuts. in Muscatine grapes. and 91 % of the daily recommended intake of Selenium. 6 essential vitamins (Calcium. Zinc. including the essential fatty acids. 49% of the recommended dose of Vitamin C. New research is finding the importance of vegans consuming omega 3 foods.Grape phytochemicals such as resveratrol (a polyphenol antioxidant). representing up to 31% of pulp weight. Selenium. easily provides human daily requirements for essential fatty acids. The proportions of linoleic acid and alphalinolenic acid in one tablespoon per day of hemp oil. Vegans convert omega 3 into long-chain fatty acids like DHA and EPA. Kale contains sulforaphane (particularly when chopped). which has plant estrogen as well as antioxidants (flax contains up to 800 times more lignans than other plant foods contain). What this interprets to is that they are a superfood for vegans. and Vitamin C. but is higher in other nutrients. lycopene and cryptoxanthin. important for vegans). 100 grams of dried berries contain 100% of the Daily Recommended Intake of Iron. an abundance of micronutrients and omega-3 fatty acids (an alternative source than fish. Hempseed . recommended daily dose of beta-carotene. offering antioxidant activity. which converts to long chain fatty acid DHA. Boiling decreases the level of sulforaphane. a chemical with potent anti-cancer properties. viral infections and mechanisms of Alzheimer's disease. and 20% of the recommended daily dose of Manganese. Hemp is also the only plant oil that is rich in vitamin D – and Vitamin D is rarely found in vegan foods. Ground flaxseed can go rancid at room temperature in as little as one week. Kale – Kale does contain some calcium. especially in women.

Red lentils contain a lower concentration of fiber than green lentils. a chemical which boosts DNA repair in cells and appears to block the growth of cancer deactivated yeast sold as a food product. molasses is a byproduct of the sugar cane industry. It is a source of protein and vitamins. A study performed at the University of Oslo in Norway reported consuming two to three kiwifruit daily for 28 days significantly reduced platelet aggregation and blood triglyceride levels (similar to popular mainstream aspirin therapy). The kiwifruit seed oil contains on average 62% alphalinolenic acid. – perhaps half the refineries filter sugar through bone char. Iodine is a nutritional concern for vegans. minerals. there has been confusion about the source of the B12 in nutritional yeast. vitamins. It is popular with vegans as an ingredient in recipes or as a condiment. On the negative side. The phytates can be reduced by soaking the lentils in warm water overnight before cooking. It is often used by vegans to make cheese alternatives or as a topping for popcorn. Trypsin is an enzyme involved in digestion. Because nutritional yeast is often used by vegans. potentially reducing the risk of blood clots." Nutritional yeast is produced by culturing yeast in a nutrient medium for several days. Mango – Mango fruit is rich in pre-biotic dietary fiber. by weight. potassium and iron. are fortified . lentils contain trypsin inhibitors and relatively high phytate content. and is a complete protein. Unfortunately.S. Kelp – is a natural source of iodine. (In the U.indole-3-carbinol. who usually need to supplement their diets with vitamin B12. and can be found in the bulk aisle of most natural food stores.S. though not all. magnesium. Yeast cannot produce B12. as well as plants that are grown on iodine-rich soil. (after soybeans and hemp).) in a 100 gram serving. an omega-3 fatty acid. iodine supplementation or eating kelp is advised. Lentils are a good source of iron.) Purchase organic blackstrap molasses. a polluting.Blackstrap molasses is a source of calcium. and sometimes not vegan industry. though not that molasses itself is. Some brands of nutritional yeast. as well. It’s also a good source of Vitamin K and Vitamin B6 (helps reduce homocystiene which benefits the cardiovascular system. which is only naturally produced by bacteria. Lentils . especially the B-complex vitamins. one tablespoon provides up to 20% of the daily value of each of those nutrients. Nutritional yeast has a strong cheesy flavor. Most people don’t eat the skins. having 112% of the recommended daily levels (U. Molasses . Kiwi fruit – is rich in Vitamin C. and then harvested. and aids nervous system). deactivated with heat. and phytates reduce the bioavailability of dietary minerals. In Australia it is called "savoury yeast flakes. Vitamin E and omega-3 fatty acids found in the numerous edible seeds of kiwi fruit have potential properties of a natural blood thinner. but the skins are nutrient dense. It's sold in the form of flakes or as a yellow powder. Therefore. unhealthy. and poly-phenolic flavonoid antioxidant compounds. Nutritional Yeast . of any legume or nut. lentils have the third-highest level of protein. especially those who don’t consume iodized salt.With nearly a third of their calories from protein.

copper and potassium. Two tablespoons of parsley contain 16% of the RDA of Vitamin C and over 12% of the RDA of Vitamin A – two powerful antioxidants that also help the immune system. has been found to have potent anticancer activity. However. though. they should only be eaten when organically-grown. which work synergistically for absorption. phosphorous. a process that may affect soil quality and biodiversity. Vitamin B6. When fortified.are a legume that has as much as 30 essential nutrients and antioxidants. Parsley is a powerful antioxidant. Parsley – Apigenin. Potatoes have a good amount of Vitamin C and are a source of iron. One bowl a day can lower LDL cholesterol by 10%. since they don’t consume any food containing cholesterol. When consumed regularly. Pineapple – Raw pineapple is an excellent source of manganese (76% of the daily recommended dose .Oatmeal contains soluble fiber. Peanuts are also a food source of antioxidant: coenzymeQ10. Many of these chemicals have potential to be carcinogens. Pumpkin Seeds – are a good source of protein. Prunes – and their juice contain mild laxatives and thus are a common home remedy for constipation. according to studies. The pesticides have the potential to affect workers' health and can contaminate local drinking water supplies. In Costa Rica. Peanuts are a significant source of resveratrol. Steaming on high heat is the best for nutrient retention. magnesium. Only purchase organic or grow your a one cup serving) and vitamin C (131% daily value per cup serving). a compound studied for potential anti-aging effects and associated with reduced cardiovascular disease and cancer risk. Oats . usually don’t have high cholesterol. where pineapple production is highly industrialized. and workers are paid a low wage. A quarter cup or 25 grams offers about 20% of the recommended daily dose of iron. Vitmain B6 is also needed for a healthy nervous system and a balanced mood. Parsley seed extract is a diuretic. as well as zinc. . found in potatoes. which reduces low-density lipoprotein LDL (the “bad”) cholesterol levels. Potatoes – The cooking method used can significantly impact the nutrient availability of the potato. because of unethical growing in commercial pineapple production. Because they are on lists of plants with high pesticide-residues. a chemical found in great quantities in parsley. Peanuts . and high in Vitamin B6. Potatoes are a good source of potassium (though a yam is a much better source). growers typically use 20 kg of pesticides per hectare in each growing cycle. may be related to birth defects. some vegans do because we make our own in our bodies. iron. parsley is an effective anti-inflammatory. It works by inhibiting the formation of new blood vessels that feed a tumor. High homocysteine levels are associated with a significantly increased risk of heart attack and stroke. reduces levels of a molecule called homocysteine. the vitamin B12 is produced separately (commonly cyanocobalamin) and then added to the yeast. thereby helping to ward off cardiovascular disease. The folate (or Vitamin B9) found in parsley helps to convert homocysteine into harmless molecules. Prunes also have high antioxidant content. manganese. Nutritional yeast should not be relied upon as a source of B12 unless it is fortified. Vegans.with vitamin B12.

Sunflower Seeds – are a source of linoleic acid (an essential fatty acid). It’s also a good source of dietary fiber. some people are allergic to soy. high in magnesium and iron. mainly vitamin A. containing significant amounts of all the essential amino acids. magnesium. and may reduce the risk of colorectal cancer in postmenopausal women.Purslane – is considered an invasive weed. five to 10 times more protein per acre than land used for grazing animals to make milk. and up to 15 times more protein per acre than land used for animal flesh production. Several large population studies have shown that consumption of soy foods is associated with a reduction in prostate cancer risk in men. Do not purchase genetically-modified soy products. did not. like soy isolates. A half-cup of purslane leaves contains as much as 910 mg of oxalate. soybeans contain 121% of our daily requirement of iron. therefore it's reasonable not to consume too much of them. manganese. 135% of our daily recommended requirement of Vitamin B5. Particularly of interest to vegans. However. (a processed soy product). and some vitamin B and carotenoids. Quinoa is gluten-free and easy to digest. This is an extraordinary amount of EPA for a land-based vegetable source. therefore a good replacement for those who choose not to consume animal products. vitamin C. 230% of our daily recommended requirement of Vitamin E. as well as magnesium. Vitamin E. but it's eaten as a leaf vegetable in many parts of the world. some of the B Vitamins. In a 100 gram serving. A lot of soybeans are grown to feed “cattle”. There are concerns with processed soy. calcium. They are a healthy snack and best eaten raw. Many consider soybeans to be a complete protein. and only purchase organically-grown soy. and iron. About one cup of fresh purslane leaves contain 300 to 400 mg of alpha-linolenic acid. a compound implicated in the formation of kidney stones. phosphorus. however. Research states that Purslane has 0. and minerals like copper. Also present are two types of betalain alkaloid pigments with powerful antioxidant properties. purslane contains more omega-3 fatty acids (alpha-linolenic acid in particular) than any other leafy vegetable plant. is significantly associated with decreased risk of death and recurrence of breast cancer among women. and zinc. iron. 100% of . It’s a staple for vegans. Quinoa – The protein content of quinoa is very high at 18% and it’s a complete source of protein. Soybean – Raw soybeans are toxic to humans and therefore soybeans must be cooked with wet heat to destroy the trypsin inhibitors. They can be sprouted and added to salads. EPA is a long-chain Omega-3 fatty acid found mostly in fish and some algae. moderate consumption is advised. selenium. Consumption of soy may also reduce the risk of colon cancer. spinach and chard also can contain high concentrations of oxalates. Soybeans can produce at least twice as much protein per acre than any other major vegetable or grain crop besides hemp. while tofu. potassium. Purslane also contains vitamins. phosphorus. some amino acids (especially tryptophan). They are also rich in cholesterol-lowering phytosterols. and a significant source of calcium. potassium.01 mg/g of eicosapentaenoic acid (EPA). Tempeh is a whole soy product and has shown to improve memory in humans. Because of many unanswered scientific questions about soy consumption. and 101% of our daily requirement of phosphorus. calcium. A 100 gram serving contains 199% of our daily recommended requirement of Vitamin B1.

vitamins A and C. and serene. Raw walnuts contain alphalinolenic acid (ALA) short-chain fatty acids. carnitine is required for the transport of fatty acids. I have many times lived on watermelon for weeks at a time and I highly recommend this cleanse for those who can find a suitable environment conducive to fasting.our daily requirement of magnesium. relaxing. affecting fatty acid metabolism in various tissues. Tomatoes . orange sweet potato is often mislabeled a yam in parts of North America. 96% of our daily recommended requirement of manganese. mildly diuretic and contains large amounts of beta carotene. a carotene. including both free antioxidants and antioxidants bound to fiber. Compared to other nuts. It goes by other names in other countries. In living cells. Tempeh . Lycopene has been shown to improve the skin's ability to protect against harmful UV rays. Particularly adversely affected are bones. 100% of our daily recommended requirement of phosphorus. sunny. 10 Superfoods ALL vegans should consume! . In the course of human aging. as well. but much less. Watermelon – Watermelon is 92% water by weight. the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. According to these criteria. the sweet potato ranked highest in nutritional value. protein. and 52% of our daily recommended requirement of iron. Eating a handful of walnuts triples the blood levels of melatonin. In 1992. iron. Lycopene. Eating a small handful of walnuts might help people suffering from insomnia. Sweet potato is an excellent source of Vitamin A. Considering fiber content.The richest source of lycopene in the diet is tomato and tomato derived products. warm. The amount of melatonin produced by the human body decreases after the age of 40. There are nutrients in the rind. carnitine concentration in cells diminishes. the common potato. Carnitine supplementation is primarily used for heart-related conditions. and calcium. Tempeh is a whole-foods soy product. which is important for vegans to consume and not found in abundance in the vegan diet.Tempeh has the highest vegan source of the amino acid Carnitine. sweet potatoes earned 184 points. complex carbohydrates. Half cup of tempeh contains 19. Walnuts – Walnuts contain melatonin which helps to induce sleep. Avocados also contain carnitine. A study done by researchers at Manchester and Newcastle universities revealed that tomato can protect against sunburn and help keeping skin looking youthful.35 mg of carnitine. making it preferable. not easily found in a vegan diet. Postmenopausal women and elderly people are more affected and would help themselves by ensuring they are consuming carnitine. walnuts (especially in their raw form) contain the highest total level of antioxidants. as well. which was 100 points over the next on the list. the sweet potato is botanically very distinct from a genuine yam. Also carnitine has a substantial antioxidant action. Sweet Potato – Although the soft. is one of the most powerful natural antioxidants. Some studies show that oral carnitine reduces fat mass and increases muscle mass.

Studies also point out that our body turns the ALA (alpha linolenic acid) provided by walnuts into EPA (eicosapentaenoic acid) which is a long-chain fatty acid. typically. There is little evidence of adverse health or cognitive effects due to DHA-deficiency in adult vegans. Broccoli contains glucoraphanin which helps the skin to repair itself from sun damage. I’m off for a handful (that's all we need) of walnuts! Broccoli is a superfood from the Brassica family. One cup of broccoli bolsters the immune system with a large dose of beta-carotene. two important and essential minerals. They also contain an antioxidant compound called ‘ellagic acid’. Studies have linked eating a handful of walnuts to a reduction in bone-loss. therefore some vegans will supplement with a vegan DHA from microalgae. It is commonly known now that lack of omega-3 fats has conclusively been linked to depression. and sleep disorders. The calcium and Vitamin K found in broccoli support bone health and osteoporosis prevention. Walnuts are also a very good source of manganese and a good source of copper.Walnuts – There are just a few good sources of essential omega 3 fatty acids in the vegan diet. Their high concentration of omega-3 essential fat is just what is needed to keep your brain cells functioning properly. behavioral problems. do NOT contain any DHA (another long-chain fatty acid). as well as magnesium and calcium. It contains a high amount of potassium. which helps in cancer protection. Vegan diets. Walnuts have been called “brain-food” and it’s interesting that they even look like a brain. temper tantrums. and sleep is very important to healing. But studies also show that a lack of omega-3 fats is linked to learning disorders. The body processes the glucoraphanin into an anti-cancer compound. a hormone produced by the pineal gland. which induces and regulates sleep. Some studies say that we can make EPA long-chain fatty acid from walnuts or flax. but not DHA. The walnut is one of the most appealing and healthy of the choices. Walnuts have been found to contain a bioavailable form of ‘melatonin’. The American Cancer Society recommends eating broccoli because it contains phytochemicals with their anti-cancer properties. but vegan medical doctors strongly advise pregnant and lactating vegan mothers to supplement with DHA made from micro-algae. And the trace minerals such as zinc and selenium in .

The avocado’s dense nutrient composition includes vitamin K. a compound that has been shown to lower cholesterol levels. In one study. lightly steamed. B vitamins especially vitamin B6 and folic acid. magnesium. The best ways to eat broccoli are raw. chromium. The monounsaturated fatty acids of avocado have recently been shown to offer significant protection against breast cancer and have been shown to inhibit the growth of prostate cancer. or boiled in soups so long as you consume the liquid. Broccoli contains carotenoid lutein which helps fight against heart disease. Research has found that certain nutrients are absorbed better when eaten with avocado. calcium. Lutein protects against macular degeneration and cataracts. A few slices of avocado in salad will not only add a rich. This couldn’t be further from the truth! Avocados are high in beta-sitosterol. but will greatly increase your body's ability to absorb the healthpromoting carotenoids that vegetables provide. globally. hardening of the arteries. protein. Avocados have more of ‘carotenoid lutein’ than any other commonly consumed fruit. when participants ate a salad containing avocados. An avocado a day can help keep the doctor away! . Sometimes it takes acquiring a taste for it if you have never eaten this creamy rich fruit. reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol). they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados. potassium and dietary fiber. phosphorus. Vitamin A and Vitamin C. It’s a powerhouse of iron. carbohydrates. Avocados have 60% more potassium than bananas. Many people think that because avocado has more fat than most other fruits and vegetables. it somehow contains cholesterol and/or bad fats that can raise cholesterol levels. it’s predominantly monounsaturated – a heart-friendly fat. Vitamin B6 and folate are also found in this nutrient-dense food. but then it becomes a staple in the diet of most vegans. iron. Vitamin E.the broccoli further help to strengthen the immune system. Avocado is becoming more popular and grown in many countries. calcium. copper.e. As for the fat in avocado. The chromium is known to help regulate insulin and control diabetes. vitamin C. Avocados can actually improve the cholesterol profile (i. No plant foods contain cholesterol. and stroke. creamy flavor. Avocados do not contain any cholesterol.

but not to be confused with the bitter tasting Brewer’s yeast. It is used as a delicious and healthful condiment. tofu cheesecake. It is called ‘savoury yeast flakes’ in Australia. cheesy sauces. free of sugar. Nutritional yeast is not a flattering name for this delicious tasting staple of a vegan diet. If you want to include nutritional yeast in the diet because of the added B12 booster. and goes by other names in other countries. Because a vegan diet may be deficient in Vitamin B12. It is a good topping for popcorn (along with oil and sea salt). It has to be added in. dairy and gluten.Note where it says "fortified" Nutritional Yeast is a good-tasting nutty and cheesy flavored deactivated yeast. It is low in fat and sodium. many vegans like to add nutritional yeast to the diet to help ensure getting B12. Vegans should fortify with a B12 sublingual supplement beyond the nutritional yeast. you need to purchase brands sold in canisters and read the label to be sure it says B12 in the list of ingredients The vitamin B12 is produced separately (by bacteria) and then added to the yeast. But it’s very important to remember that NOT ALL nutritional yeast contains B12. . it is best not to buy it from a bulk bin because you can’t be sure that the product is what it says because of “worker” mix-ups. and usually bulk bins are clear plastic. and because B12 is light sensitive. etc. nutritional yeast is a complete protein. There are a handful of brands that are fortified with B12. Aside from being a great source of the B-Vitamin complex. used to make vegan scrambled tofu. If you are purchasing nutritional yeast for its B12 content.

Chard is also an oxalate-rich plant.Leafy dark greens – Dark green leafy vegetables are perhaps the most concentrated source of nutrition of any food. C and K. Collard Greens have a mild flavor and are rich in vitamins A. add oil and nutritional yeast and salt/tamari . If you don’t like leafy dark greens. E. C. therefore eating it raw on a regular basis is not recommended. Kale (curly leaf or Lacanato: dark green flat leaf) is rich in vitamins A. etc. flax oil. fiber. C. Members of the spinach family are high in oxalates. Spinach is rich in vitamins A and K. Steam them at a high the end of cooking. and K. Bok Choy – high in Vitamin A and C. and is enjoyed uncooked. C and K. They also contain vitamins K. folate. potassium. they are are not at risk. They are a rich source of minerals.adding oil such as organic canola. Studies show that vegans are at more risk of fractures because of less calcium intake. and calcium. Eat raw (marinated and chopped finely) in a green drink. allowing the oil to soften the leaves and enhance the nutritional value. Healthy vegans eat their greens! . calcium. and magnesium. Vegan nutritionists recommend a daily dose of leafy dark greens. or eating the leaves raw and finely chopped or in a green drink . and K. steamed or in a stir-fry. Collards contain the most calcium. which protect our cells from damage. potassium. lutein. therefore making chard (and spinach and beet greens) not good sources of calcium. but if they consume 525 mg of calcium per day. and iron. or salad dressing. After steaming (on high heat to retain nutrients and color). and iron. Arugula (Rocket) has a peppery taste and is rich in vitamins A. especially folate. helps to better absorb the nutrients. They also provide a variety of phytonutrients including beta-carotene. Collard greens are not generally eaten raw. folate. Dark green leaves even contain small amounts of Omega-3 fats. including iron. Kale can be marinated. also in beta-carotene. Arugula has tender leaves. Mustard Greens have a spicy flavor and are rich in vitamins A. C. Chard is rich in vitamins A. by eating high-calcium greens. potassium. folate. I suggest you change your taste buds. The oxalic acid binds with the calcium and reduces its absorption. and many of the B vitamins. and calcium. Vitamin B-6. and zeaxanthin. Eat them raw or in stir-fry’s. making it a less desirable. Eat raw or cooked. calcium. especially when young (also milder). olive oil. and calcium. and dietary fiber. C.

Tahini is also high in minerals such as magnesium. and choline. It is also a source of vitamin A. add lemon and seasonings of choice. Blueberries . even if it is not refrigerated after opening. potassium. It is rich in calcium. as well as vitamins B1. A serving (100 grams) of tahini contains at least one third of your necessary daily dose of calcium. and also contains lecithin. Optional. water. so it may not compliment some recipes. B2. Anthocyanin is the pigment that makes blueberries blue. Blueberries are high fiber and potassium. The reason tahini keeps very well and does not go rancid. and salty flavor. Raw food vegans use raw tahini. which reduces the levels of fat in the blood and also protects against environmental toxins. which stabilize it. Blueberries also contain lutein. is because sesame seeds contain natural preservatives. Antioxidants neutralize free-radicals which lead to cancer and other age-related diseases. Many vegans include tahini salad dressing as a staple in the diet. you can get 14 mg of Vitamin C – almost 25% of your daily requirement. In just one serving of these low calorie and low fat fruit. and phosphorus. Tahini is one of the highest sources of methionine.Tahini is a ground sesame seed butter. Once mixed with water. which is important for healthy vision. B6. B3. iron. Simply blend tahini. B15. and a key ingredient in hummus. too. the tahini dressing only lasts 2-3 days in the refrigerator. as well as being a good source of calcium. and it is easy for the body to digest. an essential amino acid. B5. and blue you want them to . biotin. being high in vitamins E. Tahini is also 20 percent complete protein. Tahini may be made from hulled or unhulled sesame seeds. F and T. Researchers have found that blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables.There are a wide variety of health supporting phytonutrients found in blueberries. Tahini is a nutritional powerhouse. The tahini made with unhulled seeds is richer in vitamins and minerals but it is darker and has a stronger flavor.

Lentils are one of the highest sources of antioxidants found in winter growing! Slightly reddish colour indicates that they are not fully ripened and will be less sweet. Lentil seeds dating back 8000 years have been found at archaeological sites in the Middle East. And remember. because raised homocystiene levels lead to heart disease. People who suffer from gout or kidney stones. and potassium.) Magnesium. blueberries that are really blue are really. A one cup serving meets 40% of your daily recommended value of protein with only 230 calories. and these disorders are uric-acid related. (Elevated homocysteine levels can occur if vegans don’t supplement with B12 – thereby taking away from the otherwise heart-healthiness of a vegan diet. Blueberries may help age-related mental capacity. Lentils are also an excellent source of phosphorus. and molybdenum. Lentils are rich in many additional vitamins and minerals. International studies have shown that legumes are associated with a significant lower risk of heart disease. best used in stews. managing blood sugar disorders. If you want to keep your heart healthy – eat lentils. copper. is also beneficial to cardiovascular health. Researchers have identified a compound in blueberries that promotes urinary tract health. and preventing digestive disorders such as irritable bowel syndrome and diverticulitis. Another study found that blueberries may reduce the build up of “bad” cholesterol which contributes to cardiovascular disease and stroke. firm. They are easily found in grocery stores or organically-grown from health food stores. Small red lentils don’t need to be pre-soaked and will turn golden when cooked. whole food. however. They are a dietary fiber all-star and that fiber helps in cholesterol lowering. Lentils have a considerable amount of folate. Lentils are a good vegan source of iron. . really good for you! Red Lentils are included here because they are an unprocessed. and wellshaped as opposed to squishy. readily found in lentils. which can break down to form uric acid. should limit their intake of lentils because they are high in purines. which helps to lower levels of homocystiene. Blueberries should be eaten when they are dry. Lentils are one of the first foods to have ever been cultivated. source of protein that cooks in just 10-20 minutes. soups and dal. ripened to sweetness.

cervix. Some developed deficiency only after 5 years of being vegan (it is estimated that we have a 5-20 year reserve in our liver). Some health practitioners don’t feel that vegans get B12 deficiency any more than non-vegans. manganese. Gina Shaw: "Just because there is a low level of B12 in the bloodstream. a certain percentage of the general population becomes deficient. Enjoy carrots raw. esophageal. Carrots are also a top source of lycopene. being a root vegetable. explains Dr. The "normal" range in a standard blood test is 200-900 pg/mL (picograms per milliliter). the metabolism of cells.source. vitamin B6. this does not mean that there is a deficiency in the body as a whole. vitamin B1. colon. The carotenes in carrots are shown to be linked to a huge decrease in prostate. A blood test may not be totally accurate for other reasons too.Sc. the more beta carotene in it. D. More reliable tests appear to be that of homocysteine levels and Methyl Malonic Acid tests. vitamin K. Carrots also have a good amount of vitamin C. a cancer-fighting phytonutrient. Levels below 80 represent B12 deficiency. The more orange the carrot. they absorb pesticide residue. M. molybdenum. it may well be being utilised by the living cells (such as the central nervous system). vitamin B3. It comes in the form of beta carotene. DNA regulation. and the creation of blood. When the vegan community has been surveyed. larynx. and folate. dietary fiber. phosphorous. and therefore the more health benefits. Steamed/boiled carrots (and many other vegetables) supply more antioxidants (such as carotenoids and ferulic acid) to the body than they do when eaten raw. Purchase organic carrots because. bladder. and breast cancer. juiced. Luckily they are one of the cheapest organic vegetables to source.Carrots – have the highest vegan source of Vitamin A. Try to source carrots that are freshly picked that still have their tops.. like from a local farmer’s market. there were long time vegans that did develop Vitamin B12 deficiency. a well-known antioxidant. for .A. potassium. Vitamin B12 (Cobalamin) is a vitamin that plays an important role in the function of the brain and nervous system. and cooked." Dr Gina Shaw. magnesium. A blood test is not an accurate test for vegans who also consume algae or spirulina because they contain B12-analogues that mimic true B12 in blood tests while actually interfering with B12 metabolism.

or alcohol. or Comfrey contain some active B12.nlm. it may take 20-30 years to become deficient after eating a strictly vegan diet. seems to be more count-onable. Because of the re-circulation of B12 in our bodies. After 33 years of being vegan. Perhaps people didn’t wash the microorganisms off their food and were less sterile than we are today. and smoking could affect ones’ stores of B12. Chlorella (see link below).nih. a certain mushroom. or some other possibility. harm and eat other animals or steal the milk meant for their calf. is a microbe or bacteria produced by micro-organisms. this is not the “normal” that vegans want to be compared to (because frankly.nih. That’s the issue that has not been resolved in the minds of some vegans. if a vegan does not supplement B12. unpasteurized miso. Rather than killing a cow or a pig to eat him/her for the B12 stored in their gut. Vitamin B12.nlm. nervous system damage. it can result in a dietary deficiency.( . so therefore we should be able to get all we need directly from plant sources and sunshine. but others say it has more B12 analogs that interfere with real B12 absorption. Vitamin B12 is apparently a necessary nutrient. It is debated whether we can or cannot reabsorb Vitamin B12 in our own body (there is controversy over the bacteria being produced too low down in the intestines to be reabsorbed). however B12 that is sourced from micro-agriculture. For now. but this has not proven to be reliable. no matter where it is sourced from. However. That’s the B12 controversy. Rumor has it that purple Nori (may have B12 but also has B12 analogs that interfere with B12 absorption). we don’t think it’s normal to exploit. because very low B12 intake can cause anemia. I’m totally convinced that we should be powered by plants.ncbi.) I question if there are some answers that we do not yet know. antibiotics. Perhaps vegans need less Vitamin B12 than their omnivorous counterparts. and has serious consequences such as dementia or fatality! . Some sources say there is B12 in the natural environment when we drink from rivers and eat out of organic/veganic gardens.this study says Nori has active B12.various reasons such as: they lose their own Intrinsic factor (a glycoprotein necessary for the absorption of B12) . cultivated on a bed of yeast.this study proves Chlorella has active B12 (http://www. drugs.and let the cow live his/her life. easily.malabsorption problems . but only a miniscule amount is needed (less than 3 micrograms per day). vegans choose to take a liquid B complex (with B12) or a vegan sublingual nugget/dot (proven effective) and sprinkle B12 fortified good tasting nutritional (savoury) yeast on their meals . so who knows? When being compared to the “normal range” – we are being compared to flesh eaters and those who are drinking the milk of another species. vegans should supplement.

com/wine-msg-14. If vegans supplement with B12. which means you're taking a B12 supplement every day. they might be at more risk! “But there is room for improvement in any diet. This is another reason why it is very important to ensure an adequate intake of vitamin B12. are typically enriched with B12. suggested that vegans who have low intakes of vitamin B12 and possibly omega-3 fats could lose out on the benefits of healthful plant-based eating. However. especially those that are called "enriched grain products. What we call the normal level of B12 is based on testing people who are supplementing with B12 at every meal. But that's an issue only for vegans who fail to supplement with vitamin B12. It is not simply about avoiding overt vitamin B12 deficiency. but about avoiding high homocysteine levels and the negative health consequences of this. It’s an absolute must (according to vegan medical doctors) for pregnant vegan mothers and children! Infants that drink only their vegan mother’s milk might have limited reserves of B12 and can develop deficiency within months of birth. and the analysis. it’s reasonable for vegans to supplement Vitamin B12 or they are putting themselves at serious risk. That explains this: "The American Dietetic Association recommends supplemental vitamin B12 for vegans during both pregnancy and lactation to ensure that enough vitamin B12 is transferred to the fetus and infant. This is an abnormally high level of B12 compared to the normal population or compared to a population which isn't supplementing.. Inadequate B12 is associated with elevated levels of homocysteine. Untreated. an amino acid that is linked to increased heart disease. if vegans don’t supplement with B12. This reduces life expectancy and increases the risk of cardiovascular diseases (such as heart attack and stroke) and dementia. published in the Journal of Agricultural and Food Chemistry. author of the 80-10-10 Diet.html "Studies have found that people who have low levels of vitamin B12 (including those who are not classified as deficient in B12) tend to have high levels of homocysteine. or ." cereal. Those who consume recommended amounts of B12 have healthy levels of homocysteine. After investigation."We do have to look at the reality that most grain products. it is water soluble and won’t accumulate in the body over time.. and has no known side effects even when taken in large quantities.” Source link: http://www. Pregnant and lactating women who follow strict vegetarian or vegan diets should consult with a pediatrician regarding vitamin B12 supplements for their infants and children. I recommend that vegans supplement with 5 to 100 mcg of vitamin B12 per day. breads.whatsonchengdu. and whatnots.” It is inexpensive to supplement. long-time raw foodist." Douglas Graham. doctor of chiropractic. generally they are at far less risk of heart disease than the general population. from supplementation and fortified foods. vitamin B12 deficiency in infants can result in severe and permanent neurological damage. and is a precautionary measure. and pasta. and professional fasting supervisor.

usually on only one side of the face at a time. or holotranscobalamin Position of the American Dietetic Association: "The vitamin B-12 status of some vegetarians is less than adequate due to not regularly consuming reliable sources of vitamin B-12. *Shortness of breath." A B12 deficiency can cause an interruption of normal metabolism and result in the accumulation of substances like ‘methylmalonic acid’ and ‘homocysteine’.facial pain.ajcn. such as fortified soy and rice beverages. confusion. abnormal gait. No unfortified plant food contains any significant amount of active vitamin B12. or down the side of the body. otherwise a daily vitamin B-12 supplement is needed.humanherbivore. some breakfast cereals and meat analogs. constipation *Itchy. movement disorders. memory loss. Tests showing increases in these metabolic products are used to early diagnose B12 deficiency.full *Infants typically show more rapid onset of symptoms than adults.” -or“sharp stabbing. B12 deficiency may lead to loss of energy and blurred vision."Amanda Benham. *Fatigue. Accredited Practising Dietitian and Nutritionistwww. failure to thrive. however. personality changes. weight loss. These sensations are reversible in early stages. disorientation. or Red Star Vegetarian Support Formula nutritional yeast. respiratory problems *Eye twitch. hallucinations. Vitamin B-12 status is best determined by measuring serum levels of homocysteine. resulting from melatonin becoming absent in the area –orpaleness *Nerve shock in the side of the body. usually in one eye or the other -or. loss of appetite. weakness. sores at the corners of the mouth and sometimes along the edge of the lip. For vegans. and then it hits almost like a mild but deep electric shock and quickly subsides. It can be felt coming on a few seconds before it hits. Fermented soy products cannot be considered a reliable source of active B-12. cognitive decline. damage to the nervous system can become irreversible. tingly or sore tongue. depression *deafness has been associated with B12 deficiency link: http://www. or . vitamin B-12 must be obtained from regular use of vitamin B-12-fortified foods. symptoms have been described like this: “a weird ‘zinging’ thing that went from jaw down the arm. For example. tingling pain in the palm of one or both hands”. methylmalonic acid. Elevated homocysteine levels occur long before any of the following symptoms are noticeable: Some reported Symptoms of B12 deficiency *Mild problems with the nervous system characterized by numbness and tingling in the hands and feet. *White spots in the skin. when walking just a few yards.2000 mcg as a weekly dose.

at this point. Ph." Stephen matter what species the victim is.naturalnews.] We're vegan because using other animals needlessly for human purposes is unjustifiable. slavery. National recommendations for B12 intakes vary significantly from country to country. such as slightly elevated homocysteine and MMA levels. oppression.4 mcgs a day for ordinary adults rising to 2. we oppose all harm.8 mcgs for nursing mothers. then take a minimum of 5 micrograms of supplemental vitamin B12 each day. As vegans." John McDougall. preeclampsia during pregnancy and neural tube defects in babies. sexual assault. The German recommendation is 3 mcgs a day. so check the label.K. or if you are pregnant or nursing. because this is the only criticism with any merit that could be lodged against the McDougall Diet (a plant diet). It is very important for pregnant vegans to supplement and supplement their young child with B12 (and vegan DHA). this can progress to coma or death. Recommended intakes are usually based on 50% absorption. It would greatly benefit the vegan community if we could create scientific studies comparing vegans and their B12 levels. It is very important that all vegans ensure they have an adequate intake of B12. Trustee of The Vegan Society [U. Upon the recommendation of vegan health professionals.5 mcgs per day on average.D. If not promptly corrected. in most people. But the facts are not all in on the B12 controversy.developmental delays.. daily. This will benefit our health and help to attract others to veganism through our example.html . human or any other fellow sentient animal. from fortified foods or supplements. and possibly a better choice is Methylcobalamin. it is wise for vegans to supplement. Sublingual (under the tongue) is the preferred method for B12 absorption. capable of supporting optimal health. MDdrmcdougall@drmcdougall. as this is typical for small amounts from "In over 60 years of vegan experimentation only B12 fortified foods and B12 supplements have proven themselves as reliable sources of B12. Therefor we will remain vegan. I have recommended and printed in the beginning of my books and DVDs the following advice: If you follow the McDougall Diet for more than 3 years. and murder . The US recommended intake is 2. To meet the US and German recommendations you need to obtain sufficient B12 to absorb 1. In order to avoid that condemnation and the small risk of harming anyone. Even slightly elevated homocysteine is associated with increased risk of many health problems including heart disease in adults. even if it is just sprinkling fortified nutritional yeast (which adds a delicious cheezy flavor) on your meals. and B12 supplementation is in order. Here is a link to explain why: Doctor Recommendations and dosage: "I knew forty years ago that vitamin B12 would become the last bastion for meat-and dairy-lovers (and the industries that profit from them). This amount should be sufficient to avoid even the initial signs of inadequate B12 intake.