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There is no "perfect vitamin", in the sense that taking that
one vitamin will preclude the need for others. Vitamins should
be understood as catalysts for the digestive process, in that
they allow for the easy breakdown and assimilation of the foods
you eat.
Fortunately, vitamins are plentiful in vegan foods. They are
present in a more natural form and are healthier than any of
the man-made supplements you might add. In truth, supplements
are only helpful to those who are not obtaining them naturally
from eating raw foods.
The website of the Physician's Committee for Responsible Medicine
has everything you need to know to support a vegan or vegetarian
lifestyle, and recommends vegan over vegetarian as the healthiest
choice:
"Vegan diets, which contain no animal products (meat, dairy, eggs,
or other animal products), are even healthier than vegetarian
diets. Vegan diets contain no cholesterol and even less fat,
saturated fat, and calories than vegetarian diets because they
exclude dairy and eggs. Scientific research shows that health
benefits increase as the amount of food from animal sources in
the diet decreases, making vegan diets the healthiest overall."
http://www.pcrm.org/health/veginfo/nutritionfaq.html#RecommendVegDiet
A good introductory page on their site, with FAQs is this one:
http://www.pcrm.org/health/veginfo/vegetarian_foods.html
Their Vegetarian Starter Kit page provides multiple links to
pretty much everything you need to know:
http://www.pcrm.org/health/veginfo/vsk/index.html
Among those links is one to the New Four Food Groups page,
which outlines the primary vegan food groups, and provides
recommended daily intakes for each group, along with the
nutritional contents for items in that group:
Fruit
3 or more servings a day
"Fruits are rich in fiber, vitamin C, and beta-carotene.
Be sure to include at least one serving each day of fruits
that are high in vitamin C?citrus fruits, melons, and
strawberries are all good choices. Choose whole fruit over
fruit juices, which do not contain very much fiber."
Legumes
2 or more servings a day
"Legumes, which is another name for beans, peas, and lentils,
are all good sources of fiber, protein, iron, calcium, zinc,
and B vitamins. This group also includes chickpeas, baked
and refried beans, soymilk, tempeh, and texturized vegetable
protein."
Whole Grains
5 or more servings a day
"This group includes bread, rice, tortillas, pasta, hot or
cold cereal, corn, millet, barley, and bulgur wheat. Build
each of your meals around a hearty grain dish?grains are
rich in fiber and other complex carbohydrates, as well as
protein, B vitamins, and zinc."
Vegetables
4 or more servings a day
"Vegetables are packed with nutrients; they provide vitamin
C, beta-carotene, riboflavin, iron, calcium, fiber, and
other nutrients. Dark green leafy vegetables such as
broccoli, collards, kale, mustard and turnip greens,
chicory, or cabbage are especially good sources of these
important nutrients. Dark yellow and orange vegetables
such as carrots, winter squash, sweet potatoes, and pumpkin
provide extra beta-carotene. Include generous portions of
a variety of vegetables in your diet."
More on the page:
http://www.pcrm.org/health/veginfo/vsk/food_groups.html
If you want to assure that you're getting optimal nutrition,
you might consider supplementing your own cooking with some
kind of scientifically engineered high-nutrition product,
such as Juvo, which is used and endorsed by such prominent
vegans as Brendan Brazier, an Ironman Triathlete:
http://www.gojuvo.com
The nutritional label from their product is here:
http://www.gojuvo.com/facts.asp
And their ingredients page provides a detailed look at the
(sometimes exotic) contents of the product, and the nutrients
which each one provides. You can use this to expand your
knowledge of unusual sources of vegan nutrition to include
in your own diet and recipes.
And, from personal experience, let me recommend raw bee pollen
as an excellent source of additional protein. It contains all
the essential amino acids which make up healthy proteins, as
well as innumerable trace minerals and other nutrients.
Here's a comprehensive page on bee pollen from Envirobee:
http://www.envirobee.com/beepollen.htm
Please be aware that bee pollen can cause a severe allergic
reaction in a very small percentage of persons, resulting
in anaphylactic shock, so it's important to test your reaction
to it by sampling just a grain or two at first, and gradually
increasing this amount until you're certain there's no reaction
such as a sense of tightening of the throat or swelling of the
face. Again, this is rare, but it's better to be safe than
sorry.
That should be more than enough to get you going in a healthy
vegan regime, but if you have any questions, feel free to ask
before rating this answer.
sublime1-ga
Additional information may be found from further exploration
of the links provided above, as well as those resulting from
the Google searches outlined below.
Searches done, via Google:
perfect nutrition vegan diet
://www.google.com/search?q=perfect+nutrition+vegan+diet
raw bee pollen
://www.google.com/search?q=raw+bee+pollen |
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