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VEGAN
HEALTH
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A
list of all the vitamins and minerals that your body needs, and where
to get them, to help you make sure you get a good balanced and healthy
diet...
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Brazil
nuts, hazelnuts & almonds.
Green leafy veg, brewers yeast, wholegrains, beansprouts, broad beans, bananas, avocados, mushrooms, wheatgerm, currants, soya mock meats, yeast extract- marmite or vegemite, peanuts, peas. |
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Sesame
seeds and other seeds.
Pulses - tofu, beans etc. Broccoli, watercress and other green leafy veg. Swede, almonds, brazil nuts, fortified soya milk. |
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Wholegrains
- Oats, bread, rice, pasta & rye.
Potatos, beans, peas and lentils. |
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Seeds
- esp. linseed, flaxseed & hempseed.
Dark green leafy veg. Nuts & nut oils esp. Walnuts. Tofu, avocado, olive oil. |
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Fruit
and vegetables.
Wholegrains - Pasta, rice, oats & bread. Nuts, Beans, Peas & Lentils. |
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Green
leafy vegetables, asparagus, sea vegetables - eg. Kelp.
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Beans,
lentils, peas, broccoli, spinach, cabbage, wholegrains, dried apricots,
prunes, figs, dates, pumpkin seeds, black treacle, cocoa - inc. plain
dark chocolate ( make sure its vegan )
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Green
leafy vegetables, nuts - cashews & almonds.
Avocado, wholegrain, bananas, apricots, apples and prunes. |
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Brazil
nuts, wholegrains, wheatgerm, chickpeas, pumpkin seeds, potatos, yeast
extract, oats, strawberries, bananas, brewers yeast, tomatos, carrots,
asparagus, rice and other cereals.
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Pulses
- Peas, beans, lentils.
Soya - Tofu, Soya milk, soya mince, Wholegrains - Rice Cereals, seeds and beansprouts |
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Carrots,
Sweet potato, Red & yellow peppers, Tomatos, spinach, green leafy
veg, watercress, mangoes, dried apricots.
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Fortified
food - soya milk, yeast extract, breakfast cereals, margarine, soya
mock meats.
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oranges,
grapefruit, broccoli, spinach, cabbage, green peppers, parsley, potatos,
peas, blackcurrants, strawberries and many other fresh fruits and green
veg.
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Sunlight
on skin, fortified cereals, soya milk and animal free margarine.
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Vegetable
oil, wheatgerm, wholegrains, tomatos, nuts, sunflower and other seeds,
avocados, asparagus, spinach, apples, carrots, celery.
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Broccoli,
lettuce, spinach, cabbage, asparagus, seaweeds, molasses, peas, green
tea.
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Lentils
and other pulses, tofu, wholegrains - rice, bread etc.
Green leafy veg, nuts & seeds - esp. pumpkin and sesame. Brewers yeast. |
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Spinach,
broccoli, peas, beans, lentils, brewers yeast, almonds, bananas, potatos,
wholegrains, legumes, beans, seaweeds.
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DID YOU KNOW..... Your health... Vegan and vegetarian diets offer disease protection because of lower saturated fat, cholesterol and animal protein and higher folates, antioxidant vitamins and plant nutrients. Vegans and vegetarians are less likely to suffer strokes caused by coronary artery disease. Vegans and vegetarians have lower rates of obesity, coronary heart disease, high blood pressure, large bowel disorders, cancers and gallstones. New research suggest that dementia may be linked to a BSE-like 'prion' found in some meat. Vegans and vegetarians often live longer and suffer less from several chronic diseases. Vegans and vegetarians have half to three-quarters the risk of dying of heart disease compared to non-vegans. Vegans and vegetarians have a much lower incidence of caesarean section. 95 per cent of all food poisoning comes from meat and animal products. Cancer rates among vegans and vegetarians are 25-50 per cent less than non-vegans. Diabetes is much less likely to be a cause of death in vegans and vegetarians . Hypertension (high blood pressure) in vegans and vegetarians is one third to one half that of meat eaters. Vegan and vegetarian diets have been successful in arresting and reversing severe coronary artery disease. |
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Some of the top cancer fighting vegan foods are :- CARROTS Always buy organic where possible, and wash all fruit and veg before eating. |
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