Essential Vegan Dietary Requirements And Sources - Google Drive
docs.google.com

cross-posted from: https://slrpnk.net/post/353551

Hi everyone!

I initially created this document because I couldn’t find anything similar. Feel free to use it if you find it helpful but also remember I’m not a nutritionist or doctor but if there are any inaccuracies I will change them.

  • v2vhD7HK
    2·
    1 year ago

    Looks great. I’m only vegetarian but I did the exercise of writing down everything I ate for 3 months and got similar conclusions.

    Vitamin B12 I got entirely from milk. Iron wasn’t an issue since I eat a lot of oats, ended up with >400% the required daily amount.

    I actually had trouble with Vitamin C since not a lot of locally produced vegetables contain it during winter in Canada. I’m also Vitamin D deficient but it’s hard to say how much the sun contributes.

    • piezoelectron
      2·
      1 year ago

      Just in case milk is all that’s keeping you from full-blown veganism, supplements are a great alternative ;) (not to mention way cheaper, as you can get a year’s worth of supplements for something like $20!)

  • Venus
    2·
    1 year ago

    Vitamin D Deficiency risk: High

    Stop telling me to touch grass I will never

    Seriously though great chart. I’ve been vegan for over 5 years and I still learned some stuff from this!