Just a disclaimer everything I write about in this post is from my own knowledge, research and experience. I would encourage you to do your own research or see a doctor or nutritionals if you are worried about anything. From blood tests I have gotten in the doctors to check all the things I am speaking about in this post I know that I am getting enough of everything, so my diet, tips and tricks are working for me and hopefully can help you too.
The first thing I’m going to talk about is protein because the second someone finds out you are vegan or vegetarian the first words out of their mouths are ‘but where do you get your protein?!’. According to different food and health websites a sedentary woman requires 46g of protein, from tracking the food I eat I know that from just eating vegetables, grains, nuts and legumes I get 40g to 50g of protein a day. However, I work out and I prefer to have a higher intake of protein, I increase my protein by adding ‘fake meat’ or ‘vegan alternatives’ whatever you want to call them and I also take protein powder after a workout, by doing this I bring my protein up to 60g – 70g+. I won’t lie when I turned vegan I was worried about where I would get my protein from but it is so easy, I don’t think or worry about it anymore I know I am getting enough. If you eat nuts, beans and different vegetables like broccoli you will have your basic amount of protein straight away. Now that I know about this I find it so ridiculous that I was so worried about my protein intake, the biggest animals in the world like elephants, gorillas and rhinos are herbivores (vegan) and do they look protein deficient to you!. You would honestly have to go out of your way to be protein deficient, in my opinion.
Another thing you will hear when you turn vegan is ‘where do you get you B12’, bearing in mind the person asking you doesn’t even know where there getting their B12. The easiest way to get B12 as a vegan is through plant-based drinks (milks), vegan cheese and yogurt because they are all fortified with it. The recommended daily amount is 2.4mcg, Alpro products contain .4mcg of B12 per 100ml. This basically means is you use vegan milk with your cereal and have a few cups of tea, then you have enough b12, if you use it in your cooking then you get your daily dose, if you use vegan cheese or yogurt in your day then guess what !! you get enough B12. So again its not something to worry about and if you don’t like any of these products then you can simply just take a B12 vitamin or a multivitamin. Multivitamins are the only vitamins I take and to be honest I don’t take them every day, I just have a box in my press and when I remember I take it otherwise I don’t. I don’t look at vitamins as a staple in my diet I just use them once or twice a week as a boost in case my body needs it, but if I didn’t have one in a few weeks I wouldn’t really care. I get all the vitamins I need from the foods I eat.
currently the variety of plant based milk i have in my house
It’s the same again with minerals I get them all from the foods I eat. I find that I get too much minerals compared to too little, I practically pass out my daily amount of iron and calcium everyday. Being a vegetarian and vegan you tend to try new fruits and vegetables and increase the amount of them you are eating so your vitamin and mineral intake tends to be good. I for example started eating zucchini, kale, butternut squash, oranges and so many other things after turning vegan and they are now always in my house.
My advice to you if you are turning vegan or are newly vegan and are worried about these things would be to download ‘chronometer’ its an app that tracks all of your minerals, vitamins, carbs, fats, proteins and it will give you a good idea of what you have enough of and what food you need to add to your diet to increase the things you are lacking. I hope this helps you guys and helps reduce the fear of dying of protein deficiency 😂, if you have any questions you can leave me a comment or DM me on Instagram my account @my_one_thousand_lives. I will link my Instagram and the app bellow