But here’s a remarkable fact: fish don’t naturally produce DHA themselves; they obtain it from the very source we can access directly—algae. So, the burning question emerges: Must you indulge in fishy fare to secure your share of DHA? The resounding answer is a resolute no! Vegans, too, can harness the benefits of DHA without resorting to fish or fish oil supplements.

Which is great news because we know that fish often contain harmful toxin sand heavy metals that can be detrimental to our health. And not only do fish feel pain, but overfishing is causing significant harm to the oceans and our planet. In other words, eating fish is not the answer to getting enough DHA!

What Are Omega-3s?

Omega-3s, scientifically known as omega-3 fatty acids, constitute a group of vital polyunsaturated fats that the human body cannot do without. Within this group, three primary dietary types hold particular significance for human health:

• ALA (alpha-linolenic acid): ALA is a short-chain omega-3 fatty acid—which you can get from plant foods like walnuts, hemp seeds, and flaxseeds. ALA is the only essential amino acid that must be consumed through our diet. Our bodies can convert ALA to both EPA and DHA.
• EPA (eicosapentanoic acid): EPA is one of the longer-chain omega-3s, recognized for its therapeutic benefits, especially in supporting cardiovascular health.
• DHA (docosahexaenoic acid): Another longer-chain omega-3, DHA plays a pivotal role in the realm of brain health.

Omega-3s are integral components of cell membranes, contributing to their structural integrity.

What sets DHA apart is its exceptional concentration within cells found in the brain and eyes, underlining its critical significance for the optimal functioning of these vital organs.

Why is DHA Important?

DHA is critical for healthy brain development, which is why you’ll often see it added to infant formulas. And, when pregnant people take DHA supplements in pregnancy, their babies tend to have better cognitive abilities.

DHA is important throughout the life cycle, not just in utero and as an infant. As the brain continues to develop through childhood and adolescence, DHA is essential. And studies have found higher blood concentrations of DHA to be associated with better cognitive performance in adults.

There is some evidence showing the importance of omega-3s in preventing excessive cognitive decline later in life, but more research is needed on the specific impact of DHA on risk for Alzheimer’s disease and dementia.

Omega-3s have also been linked with heart health. Higher levels of DHA in the blood have been associated with lower disease progression in people who have heart disease. As for preventing heart disease, research is mixed. Specifically, supplementing with fish oil has not been shown to be beneficial for the generally healthy adult.

Why ALA May Not Be Enough

ALA is a short-chain fatty acid found in plant foods including walnuts, chia seeds, flaxseed and hemp seeds. Since the body contains enzymes that can convert ALA to the longer-chain EPA and DHA, theoretically, you can make all the EPA and DHA you need from ALA alone.

However, the enzyme that converts ALA to EPA, and EPA to DHA, also converts omega-6 fats and may not be able to convert all the ALA we eat to longer-chain omega-3s. While conversion of ALA to EPA tends to be OK, research suggests that conversion rates of EPA to DHA can be very low.

Since you don’t know how much ALA your body is able to convert to EPA and DHA, it’s a good idea to consume some longer-chain omega-3s for extra insurance. This doesn’t mean it’s not important to consume ALA. Vegans should still aim to eat several servings of ALA-rich foods daily.

How Much DHA do I Need?

In addition to consuming the dietary reference intake of ALA (1.6 grams per day for males and 1.1 grams per day for females), Jack Norris, RD, of VeganHealth.org offers the option of consuming an extra 2 grams of ALA or 200 to 300 milligrams of DHA per day.

Vegan Sources of Omega-3s

Flaxseeds: These tiny powerhouses are packed with ALA, making them an excellent vegan source of omega-3s. Sprinkle them on oatmeal or blend them into smoothies for a nutritional boost. You can also use ground flaxseed mixed with water as a vegan egg substitute in most baking recipes.

Chia Seeds: Chia seeds are rich in ALA and can be incorporated into yogurt, pudding, or as an egg substitute in baking recipes.

Walnuts: Walnuts are not only delicious but also contain significant amounts of ALA. Snack on them or use them in salads and desserts for added nutrition.

Hemp Seeds: Hemp seeds offer a balanced ratio of omega-3 to omega-6 fatty acids, making them a valuable addition to your diet. Enjoy them in salads, on top of cereals, or in homemade energy bars.

Seaweed and Algae: Some types of seaweed and algae also contain omega-3s, providing a savory twist to your meals.

Vegan Sources of DHA

While DHA is not found in plant foods, it is produced by algae. And supplement manufacturers are able to harvest the vegan DHA from algae and put it into capsules, oils, and other supplements! Which means algae is a vegan source of DHA.

Research has found vegans to have lower amounts of DHA in their blood than meat-eaters, and we’re not sure if vegans have lower amounts of DHA in their brains and eyes. If you want to be extra cautious, it’s a good idea to take a vegan DHA supplement in addition to consuming plenty of ALA.

Vegan Omega-3 Supplements

In the quest for optimal health and well-being, many individuals are turning to vegan omega-3 supplements as a sustainable and compassionate alternative to traditional fish-based sources. These supplements offer a potent dose of essential fatty acids, particularly EPA and DHA. Many vegan multivitamins also include a dose of plant-based Omega-3s!

Here are a few trusted brands that offer algae-derived DHA to meet your daily needs.

Barlean’s Vegan Omega Flax + Algae Oil

Derived from microalgae, this functional algal oil can be a potent source of vegan-friendly EPA and DHA. It can be consumed straight off a spoon or incorporated into salad dressings, soups, smoothies, and beyond.

Ritual’s Omega-3 Capsules

Ritual’s Omega-3 DHA + EPA is a daily supplement offering a 500mg dose of vegan Omega-3, sourced from sustainable microalgae in La Forêt-Fouesnant, France. It features a pleasant citrus taste and minimal burp-back, thanks to its high-quality manufacturing process using patented technology to reduce oxidation. Priced at $33 per bottle with 30 servings, this supplement supports brain and heart health and provides a science-backed dose of DHA & EPA in a 2:1 ratio, reflecting the nutritional benefits found in a healthy Mediterranean diet.

Naturelo’s Omega-3 DHA Vitamins

One Naturelo vegan DHA softgel contains 400 milligrams of DHA which should be plenty to meet your DHA needs.

Calgee Vegan Omega-3 Supplements

Also made from algae, Calgee’s softgels have a high concentration of both DHA and EPA, and are gluten-free, as well as third-party lab tested.

Before beginning any new dietary supplements, be sure to discuss it with your health care provider. For personalized nutrition advice, work with a registered dietitian nutritionist.

Taylor offers one-on-one nutrition counseling to help vegans eat nutritious and delicious meals and snacks they love.

Common Questions About Omega-3s

Unseen Contaminants That May be Lurking in Fish

Fish can contain toxins and heavy metals that are harmful to human health, and this is a growing concern in many parts of the world. Some of the common contaminants found in fish include:

Mercury: Mercury is a heavy metal that can accumulate in fish, especially in larger predatory species like shark, swordfish, king mackerel, and certain types of tuna. Consuming fish with high mercury levels can lead to mercury poisoning, which can have adverse effects on the nervous system, especially in pregnant women and children.

Polychlorinated Biphenyls (PCBs): PCBs are industrial chemicals that were once used in various manufacturing processes and have found their way into the environment. They can accumulate in fatty fish, posing health risks if consumed regularly. PCB exposure has been linked to developmental issues, hormonal disruptions, and certain cancers.

Dioxins: Dioxins are environmental pollutants that can enter aquatic ecosystems and accumulate in fish. Prolonged exposure to dioxins through fish consumption may increase the risk of cancer and have adverse effects on the immune and reproductive systems.

Pesticides and Herbicides: Residues of pesticides and herbicides used in agriculture can wash into water bodies and contaminate fish. While these contaminants may not always be present in high levels, long-term exposure can be a concern.

Microplastics: Fish can ingest microplastic particles present in the oceans, and these particles may be transferred to humans upon consumption. While the health effects of microplastic ingestion are still being studied, it is a growing concern.

Bacterial and Viral Contaminants: Some fish can harbor harmful bacteria and viruses, particularly if they are caught or processed in unsanitary conditions. Cooking fish thoroughly can help reduce the risk of foodborne illnesses.

Vegan omega-3s are a vital component of any diet, offering numerous health benefits and supporting overall well-being. By incorporating more ALA-rich foods into your meals and choosing high-quality algal oil supplements you can easily ensure that you’re meeting your omega-3 requirements while staying true to your ethical and environmental values.

More Vegan Nutrition Articles

• How To Get All Your Nutrients As A Vegan
• I’m Vegan … Do I Really Need To Take Vitamins?
• I Was Vitamin D Deficient—And You Could Be Too
• How to Find Credible Nutrition Information
• Is Soy Bad for You?
• 7 Essential Nutrients for Vegans

References and Resources

• Advice About Eating Fish. U.S. Food and Drug Administration website. Updated July 2, 2019. Accessed October 31, 2019.
• Essential Fatty Acids. Linus Pauling Institute. Oregon State University. Updated May 2019. Accessed October 31, 2019.
• Jabr F. It’s Official: Fish Feel Pain. Smithsonian website. Published January 8, 2018. Accessed October 31, 2019.
• Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. Updated October 17, 2019. Accessed October 31, 2019.
• Omega-3s Part 1—Basics. VeganHealth.org. Updated June 2012. Accessed October 31, 2019.

This vegan DHA article was written with support from registered dietitian Taylor Wolfram RD for World of Vegan. The information presented here is not to be construed as medical advice or used to diagnose, treat, cure or prevent any condition or disease.

The post Vegan Omega-3s—Best Sources of DHA, EPA, and ALA Explained appeared first on World of Vegan.

• If you like to cook, you can get bundles of ingredients with recipes.
• If your expertise in the kitchen ends at the microwave, you can have finished dishes ready to heat and eat land on your doorstep with just the click of a button.
• For those feeding a family, still more options abound for bulk meal prep.

That’s to say nothing of specialized diets, from paleo to keto vegan to gluten-free, sometimes available all on the same platform. How does one begin to pick apart the best choices, given such a superabundance of promising meals—and seemingly endless deals?

While most enterprises now offer at least a handful of plant-based entrees, a growing number of meal delivery services boast a fully vegan menu across the board. Depending on what you want to eat, how much work you want to do, and additional restrictions, here’s what you need to know before you hit “add to cart.”

100% Plant Based Meal Delivery Options

No need to comb through ingredient lists with a magnifying glass here; every dish on offer is completely vegan! You’ll have the widest variety of choices without worrying about animal products when you shop from these websites. Here are the best plant based meal delivery options that exist today!

Purple Carrot

For those who want to cook up a more flexible meal plan, Purple Carrot has you covered. Chose whether you want to make 2 servings or 4 for each dinner, and add-ons for breakfasts, lunches, and snacks. If you’ve got a rough week ahead, you can skip the cooking and opt for fully prepare, single serving meals instead. There are even Purple Carrot frozen entrees now being sold at Sprouts and Whole Foods, in case you want a taste before committing to a full shipment.

Veestro

One of the best-known names in the meal delivery game for good reason, Veestro offers over 50 plant-based meals that are frozen, ready to heat and eat. Options range from breakfast to dinner, so you’ll never go hungry. They also offer seasonal specials so you’ll be covered for the holidays, including festive Thanksgiving entrees that will make your omnivore family jealous.

Daily Harvest

Originally focused entirely on frozen smoothies, ready to blend, Daily Harvest has since expanded to offer a wide range of flatbread pizzas, grain bowls, soups, and even superfood lattes. You can pick and choose exactly what you want, whenever you want, rather than on a set schedule. No cooking required aside from microwaving and sometimes blending, in the case of frosty beverages.

Splendid Spoon

Splendid Spoon is on a mission to fuel ambitious lives with exceptional plant-based nourishment. Founded on the healing principle of the bottomless bowl, Splendid Spoon delivers prepped-for-you meals for every mood and season. From soups and smoothies to noodle and grain bowls, they have lots of good food fit to your life. All meals are plant-based, gluten-free, and free from dairy and artificial sugars. From hearty Dishes for dinner to grab-and-go breakfasts for those busy mornings, they offer 65+ meal options every week.

Sakara Life

Consider this the “luxury” meal delivery option when you want to splurge on selfcare. Touted by celebrities and full of buzz-worthy super foods, the emphasis is on wellness with high-quality, nutritious foods that will get you glowing.

allplants

allplants delivers incredible tasting, chef-made, nutritionally balanced ready-to-heat meals at your convenience to fuel your life in a vibrant, great way. It’s like having a personal chef magically deliver nutritious, plant-based meals right to your doorstep. With a sprinkle of convenience and a dash of eco-friendliness, this UK-based meal delivery service brings a delightful surprise to your dining table. Customers can expect a colorful array of chef-crafted dishes that are not only delicious but also health-conscious.

It’s a foodie adventure where you get to savor creative, plant-powered creations, from creamy mac and greens to sticky teriyaki udon. allplants isn’t just a meal service; it’s a ticket to a culinary journey that’s good for both you and the planet.

Meal Delivery with Vegan Options

If you have a diverse range of tastes in your family, some might want both vegan and non-vegan options. These companies can fill your plate with exactly that!

Green Chef

Catering specifically to specialty diets, there’s a range of options here from keto to gluten-free. They send organic, pre-portioned ingredients and easy to follow recipe cards that take the stress out of the typical dinner rush. The “plant-powered” menu does sometimes include meals with dairy, so double-check before checking out.

Hungryroot

Shop for recipes or just to fill your fridge, all the prep work is done for you to eat or explore on your own terms. Meal suggestions are quick, simple, and easy to whip up, made of healthy staples that you can mix or match as desired.

Fresh ‘n Lean

Designed with nutrition in mind, the goal of this service is to put healthy eating on autopilot. The vegan options are relatively limited in the protein-heavy listings, but there are some innovative alternatives to explore, such as their meatless “chickN.” As a bonus, everything is gluten-free.

Trifecta Nutrition

This is what your personal trainer would eat- if you had a personal trainer. These ready-to-eat meals are made for those focused on fitness and weight loss. Nutrient dense but calorie controlled, anyone who wants to kickstart a new health program would be well served here.

Mosaic

Mosaic meals are 100% vegetarian with plenty of vegan options, as indicated by the (V) symbol by the name. Global flavors that span from curries to stir-fries add excitement to these options, that also include breakfasts and lunches to make meals a no-brainer.

CookUnity

Markedly different from conventional frozen meals or recipe services, this approach takes nearby chefs based on your location to provide the menu. Get as few as 4 or as many as 16 meals a week. Bear in mind that availability does vary greatly depending on the chefs nearby; you may not have any vegan options for some weeks.

HelloFresh

As the largest meal-kit provider in the United States, it’s surprising that so little attention is paid to the plant-based population. There is no HelloFresh vegan option; rather, you can select the “veggie box” and omit the cheese or eggs provided with cruelty-free options of your own, if you really wanted to order.

Online Vegan Grocery Stores with Fresh Meal Options

What’s more convenient than online shopping? How about online shopping for your groceries AND dinner at the same time? That’s a snap with these all-in-one vegan grocery delivery services that offer completely plant-based goods alongside heat-and-eat entrees. 

GTFOitsvegan

For rare specialty goods like vegan lobster or plant-based fried eggs, this is where you’ll discover a bold new world of cruelty-free innovation. You can get all that and a bundle of tamales, frozen pizzas, and falafel for dinner.

Vegan Essentials

Voted as the best online vegan grocer from 2005 – 2020, this shopping resource has withstood the test of time. Shop with confidence for animal-free and cruelty-free products from this vegan-owned company that’s been operating for over 20 years.

Local Same-Day Grocery Delivery

Of course you can also order grocery delivery through Amazon (Amazon Fresh and Whole Foods Market) and Instacart. If you’re short on time or stuck in your house for any reason, this is an affordable and incredibly convenient way to save time and outsource your vegan grocery shopping!

Homemade “Delivery” Meals

If you’re hooked on the convenience of vegan delivery services but can’t afford to indulge every week, don’t worry! Most companies offer a recipe section for all their menu options online, completely free.

Scope out the meal plan and build your own schedule accordingly, but shop on your own to save on costly delivery fees and excessive packaging. That’s a delicious win-win!

You can also find lots of vegan dinner recipes on the blog and in our cookbook, The Friendly Vegan Cookbook!

Vegan Subscription Snack Boxes

Hungry for vegan snacks delivered right to your doorstep? There are several vegan snack boxes and other various vegan lifestyle subscription boxes to choose from. Vegan Cuts is the original vegan snack box, and is still one of the most popular! Check out our Vegan Subscription Box Guide to see them all. 

Plant-Based Meal Plans

If you’d like to follow a meal plan without the work of creating one yourself, check out the Thrive Bundle our Plant-Based on a Budget Meal Plans! These one-week meal plans were designed to keep your grocery budget extremely low, your meals very healthy, and your effort in the kitchen minimized.

Thousands of people have enjoyed these meal plans and they are a great way to practice meal prepping without the expense of pre-prepared meals delivered!

Vegan Restaurants Near Me and Local Takeout Delivery

Craving takeout but don’t want to make the drive to pick it up? You can order takeout from most of your favorite local restaurants—and even fast food spots—delivered to your door through Grubhub and Doordash.

Do a quick Google search for “vegan restaurants near me”  to support your local vegan restaurants. Whether you dine in, pick up takeout, or have takeout delivered using a service like Grubhub or Doordash, you’ll be helping your local vegan restaurants thrive. 

Other Vegan Recipe Ideas

• Plant-Based Breakfast Ideas
• Vegan Lunch Recipes
• Easy Vegan Snack Recipes
• Healthy Vegan Recipes
• Vegan Sides
• Vegan Dessert Recipes

Did we miss your favorite plant-based meal delivery options? Please share them in the comments below! 

The post 15 Plant-Based Meal Delivery Options That Make Eating Vegan Easy appeared first on World of Vegan.

Between busy schedules, grab-and-go meals, and picky eaters, it’s a good idea to fill the gaps with a daily supplement or two. Vegans especially need to keep tabs on certain things that are harder to come across naturally on a plant-based diet, but everyone can benefit from a bit of nutritional assistance.

In the vast array of tablets, gummies, sprays, and liquids, what are the best bets for optimal health? More importantly, what would make one of these options unsuitable for cruelty-free consumers? Let’s take a closer look at the fine print!

Non-Vegan Vitamin Ingredients to Avoid

While the active ingredients in most vitamins and supplements are synthesized in labs or purely plant-based, the trouble comes with the medium in which it’s packaged.

• Gelatin: Convention soft gels or capsules have traditionally been made from the clear casing, made from highly processed animal bones and hooves. This is also an issue for anyone that keeps kosher since the origin isn’t often specified. It could be cows, horses, pigs, fish, and or more. Luckily vegetarian softgels and capsules exist and are becoming more and more widely available.
• Collagen: Related to gelatin, this is a protein that comes from the connective tissue, skin, tendon, bone, and cartilage from various animals.
• Fish or Cod Liver Oil: This one should be obvious, but you should keep an eye out for our aquatic friends, particularly when selecting an Omega 3 or DHA supplement.
• Lactose: Often used as a filler ingredient, this milk sugar is refined from dairy. Anyone with a dairy allergy or intolerance needs to be very careful to steer clear, too.
• Honey: A spoonful or sugar helps the medicine go down, but unfortunately, that sweetness sometimes takes the form of honey, particularly in liquid formulas for kids. Though it can take the bitter edge off various vitamins, it’s not at all sweet for the bees and their colonies.
• Vitamin D3: This specific form of vegan Vitamin D can sometimes be sourced from sheep’s wool. Unless it’s specified as coming from a plant source, assume the worst and leave it on the shelf.
• Glucosamine and Chondroitin: This duo often work together in various formulations for enhancing joint health. Sadly, the shellfish and sharks that they come from would have preferred to be together under the sea.

There are many other questionable components, such as Carotene, Vitamin B-12, Vitamin A, fatty acids, and more that can sometimes come from an animal source. Remove any doubt or worry from your RDA by simply seeking out companies that are transparent about their ingredients and clearly state their commitment to vegan values.

Key Vitamins That Are Important for Vegans

There are several essential vitamins and nutrients that are essential for all humans to get, but some are particularly necessary for vegan and vegetarian eaters to pay attention to. These include:

• Vitamin B12
• Vitamin D (vegan Vitamin D3)
• Calcium
• Iron
• Zinc
• Iodine
• Omega-3s / DHA
• Folate / Folic Acid (especially if pregnant)

Best Vegan Multivitamins for Adults

Everybody is different, so no single choice will be the best one for everyone. Thankfully, there’s a wealth of options on the market these days to accommodate everyone’s needs, cruelty-free.

Vegans especially need to be mindful of their Omega-3s, Vitamins B12 and D, Calcium, Iodine, Iron, and Zinc, since these can be harder to get on a plant-based diet. Consult a doctor to get your levels checked before making radical changes to your daily regime.

If you like the simplicity of taking one supplement, here are the best vegan multivitamins available.

Future Kind Essentials for Vegans

Enhance your plant-based diet with Future Kind’s essential multivitamins, suitable for adults, teens, and kids aged 11+. Featuring a pleasant citrus scent, they include vitamins B12 and D, as well as omega-3s. Packaged in an eco-friendly glass bottle, they may contribute to supporting your energy, mental clarity, and mood.

Ritual

Ritual vegan multivitamins offer a clinically-backed formula, fills nutrient gaps, and is made with high-quality ingredients. These include sustainably-sourced vitamin D3, omega-3 DHA, biologically-active vitamin B12, and gentle iron. This distinctive beadlet-in-oil ensures optimal absorption. This vegan brand is also a certified B-Corp.

Hippo7 Vegan Complete

Elevate your plant-based journey with these vegan-friendly multivitamins. This carefully crafted 7-in-1 formulation includes vitamins B12 and D, omega-3s, DHA and EPA, iron, iodine, zinc, and calcium. These vegan, non-GMO, and gluten-free vitamins are manufactured in state-of-the-art cGMP-compliant and NSF-certified facilities and are third-party tested.

NATURELO One Daily Multivitamin

Unlock your daily vitality with these all-in-one multivitamins with a formulation for men and another for women. It’s packed with 24 essential vitamins and minerals, plus plant-based nutrients from lichen, sunflower, marine algae, and kelp. This bioactive formula is designed to enhance absorption and supports natural energy, heart, brain, and immune health.

Deva One Daily Vegan Multivitamins

Deva One Daily vegan multivitamins are packed with effective doses of essential vitamins and minerals and helps bridge any gaps in your diet. Boost your energy with B-complex vitamins, and combat aging with antioxidants like vitamins C and E. Tailored for vegans and vegetarians, it’s also allergen-free for peace of mind.

MyKind Organics Whole Food Multivitamin

These multivitamins are packed with 15 essential vitamins and minerals, including biotin, vitamins C and D3, and iron. In addition to being vegan-friendly, this supplement supports energy, metabolism, and overall well-being. Crafted from over 30 organic fruits and veggies, it’s certified organic, non-GMO, and gluten-free.

Complement Vegan Multivitamin Supplement

This multivitamin is crafted to provide vital nutrients often lacking in plant-based diets like vitamins B12, K2, and D3, DHA and EPA, omega-3s, iodine, magnesium, selenium, and, zinc. It also supports immune defenses, heart health, metabolism, and brain function. Plus, their packaging is 100% biodegradable and compostable!

MaryRuth’s Liquid Morning Multivitamin

This convenient liquid multivitamin is packed with essential nutrients that support immune health, energy, and overall well-being. It offers a powerful blend of B vitamins and more. It’s easy to take, and in addition to being vegan, it’s also nut-free, soy-free, and sugar-free.

VeganVitality Multivitamins & Minerals

VeganVitality’s vegan multivitamin for women offers a 6-month supply in one bottle. Packed with premium-quality nutrients, this multivitamin is free from common allergens, and third-party tested for quality.

Supplements Studio Daily Vegan Whole Food Multivitamin Plus for Men & Women

This vegan, whole-food multivitamin is crafted with organic fruits and vegetables and is free from artificial ingredients and allergens. Supplements Studio’s premium formulation may help boost your immune system, support your overall well-being, and maintain your mental clarity. This GMP-certified, third-party tested supplement is a great way to support your health!

Flamingo Supplements Multivitamin Adult Gummy Vitamins

Revitalize your daily routine with these vegan vitamin gummies, packed with essential vitamins and minerals. Enjoy three flavors, including strawberry, orange, and pineapple. Made in the USA, these vitamin gummies are suitable for all ages.

Doctor’s Best Multi-Vitamin

Enhance your well-being with Doctor’s Best Multi-Vitamin, a comprehensive blend of vital vitamins and minerals. This iron-free formula is designed for optimized absorption. With this multivitamin, you can help address any nutritional gaps and optimize your health.

Wholier Whole Foods Multi for Plant-Based People

Support your plant-based lifestyle with this science-backed multivitamin. Wholier is formulated with nutrient forms from familiar food sources like marine plants, chickpeas, and rice. This delayed-release, no-nausea capsule may be taken with or without food. It’s also third-party tested for purity and contaminants. Plus, it has a refreshing citrus flavor and scent!

PlantVital Whole Food MULTIVITAMIN

This vegan multivitamin is packed with 56 non-GMO superfoods and has an additive-free formula that is free from allergens. This multivitamin promotes fast nutrient absorption and boosts natural energy without stimulants. This Canadian brand is family owned and this product is triple third-party tested.

EZ Melts Multivitamin with Iron

Enhance your well-being with this vegan multivitamin, delivering a 100% daily value of essential nutrients. These non-chalky, cherry-flavored tablets dissolve easily on your tongue, providing a quick and easy supplement solution. These may help to promote your overall health, including brain, bone, and immune support, plus it has no sugar or artificial additives. Additionally, these are non-GMO, free from common irritants, and manufactured in the USA with trusted global ingredients.

Vedge Essential

Vedge Essential multivitamins help to nourish your body with these top three essential nutrients: vitamins B12 and D3, and omega-3s. Crafted to enhance your diet, it may also help to support your optimal performance throughout the day.

Good Earth Vegan Multivitamin

Tailored for both men and women, this complete multivitamin complex contains 22 essential vitamins and minerals. Enriched with a proprietary blend of 42 fruits and vegetables, including elderberry, acai, goji berry, and spirulina, it provides a natural energy boost. With a focus on immune support, this plant-based formula includes potent vitamins like C, B6, and E. It’s also made in the USA, non-GMO, Halal certified, and produced in a GMP facility.

BetterYou

BetterYou, a UK-based brand, offers multivitamin sprays, a convenient nutritional offering for vegans. These are a simple solution to address any nutritional gaps in our modern diets. Formulated with high-quality vegan ingredients, they prioritize optimal absorption without compromising on ethical values. These sprays support your well-being while aligning with sustainable and compassionate practices.

Best Multivitamins for Vegan Kids

Kids don’t always make the most nutritious choices, so if you get stuck in a rut of plain pasta for dinner five times a week, you can still make sure they’re still getting everything they need to grow and thrive. In addition to being specifically formulated for smaller bodies, they’re often in chewable or liquid forms that are easier to swallow. Some are even downright treats!

• MaryRuth’s Vegan Kids Multivitamin Gummies
• Complement Essential Liquid Vegan Nutrients
• Ritual‘s Essential for Kids Multivitamin
• Rainbow Light Kids One Multivitamin
• Hello Bello Kids Organic Multi
• Llama Naturals Plant-Based Multivitamin
• California Gold Nutrition Kid’s Multi Vitamin Gummies
• Renzos Picky Eater Multi
• NUTRAMIN Vitamin Gummies for Kids
• Garden of Life mykind Organics Kids Gummy Vitamins
• Wellvites Kids Multivitamin Gummies
• Fruily Organic Children’s Multivitamin Real Fruit Gummy
• Yumi Gummy Vitamins for Kids 4+

Vegan Gummy Vitamins

Gummies are traditionally made using gelatin, which is not vegetarian or vegan as its made from animal skin and bones. But fret not, dear parents and adults who can’t swallow pills! Vegan gummy vitamins not only exist, but there is a growing array of options to choose from. Here are the most popular vegan gummy vitamin brands we know of: NATURELO (for adults and for kids), Garden of Life MyKind (they have gummy vitamins for kids, adults, and prenatal gummy vitamins), Ritual Kids Multivitamin Gummies, Hello Bello, Llama Naturals, Mary Ruth’s, and Yumi.

Best Prenatal Vegan Vitamins

A mom-to-be has different needs when her body becomes the support system for a new life. There are different vegan prenatal vitamin formulas designed to nourish before, during, and after vegan pregnancy to welcome your new baby in with the best health. Here are some popular choices: Naturelo Prenatal Multivitamin Capsules with Folate (these are the vegan prenatals I took throughout my pregnancy), Garden of Life My Kind Organic Vegan Prenatal Daily Multivitamin Tablets, Deva Vegan Prenatal One Daily, Rae Prenatal Dietary Supplement Capsules with Vegan DHA and Folate, Nordic Naturals Vegan Prenatal DHA Softgels, and MegaFood Baby & Me 2 Prenatal DHA & Choline Capsules.

Vegan Probiotics

Digestive health and harmony is critical for overall wellbeing, which is why it’s always smart to add probiotics into your diet. Natural sources include fermented foods such as sauerkraut, kimchi, yogurt, kombucha, and more. For an extra assist, check out these quick fixes:

• NATURELO Multibiotic
• MaryRuth’s Gut Flora Health+ Enzymes
• Deva Vegan Probiotic with FOS Prebiotics
• Zenwise Health Digestive Enzymes Plus Prebiotics & Probiotics
• Yuve Vegan Probiotic Gummies
• Rae Pre + Probiotic
• Garden of Life Dr. Formulated Probiotics Platinum Series Restore
• Wholesome Wellness Digestive Enzymes
• NOW Supplements Probiotic-10
• Ora Organic Probiotics with Prebiotics

Consult Your Doctor or a Registered Dietitian

No matter your life stage or health status, it’s a good idea to visit your doctor at least one a year for regular checkups. Review your blood levels with them to make sure you’re getting everything that you need, through food or supplements, to live a fuller life.

We are not doctors, and Google is not a doctor. And doctors are not nutritionists or Registered Dietitians and often receive very limited nutrition training. We have a list of plant-based and vegan Registered Dietitians available for consultation if you need customized help!

The information presented here is not to be construed as medical advice or used to diagnose, treat, cure or prevent any condition or disease.

The post Best Vegan Vitamins: Multivitamins, Children’s Vitamins, Prenatals, Gummies, and More appeared first on World of Vegan.

While going vegan and eating a plant-based diet is a smart move when it comes to helping animals, the planet and our bodies, we need to make sure we cover all of our nutritional bases. If you’re eating a well-balanced diet of colorful plant foods including whole grains, legumes (such as beans), lentils and peas, nuts and seeds, vegetables (including dark leafy greens), and fruits, you’re likely getting most of the nutrients you need. Except one: Vitamin B12. 

What Is Vitamin B12?

There is just one nutrient that isn’t available naturally in plant foods and that is vitamin B₁₂. This particular vitamin is produced in the digestive tracts of mammals, which is why it is found in animal foods such as meat, eggs and milk.

We need vitamin B₁₂ for proper neurological functioning and red blood cell production. It’s also required for the synthesis of DNA and RNA.

Consuming, Digesting and Absorbing Vitamin B12

We require adequate stomach acid as well as something called intrinsic factor in order to digest and absorb vitamin B₁₂. Some people don’t have strong stomach acid or enough intrinsic factor, which is why more than just vegans may need to take a B12 supplement.

You may have heard some myths about vitamin B₁₂, such as being able to obtain it from unwashed produce, fermented foods, or sea vegetables, and that simply isn’t true. Sea vegetables contain inactive analogs of vitamin B₁₂ that can actually interfere with the absorption of active forms of the nutrient.

Others proclaim that we make our own vitamin B₁₂ just like other animals do, but the issue is that vitamin B₁₂ is absorbed higher up in the digestive tract than where it is made. In other words, any vitamin B₁₂ we make, we poop out.

The only reliable sources of vitamin B₁₂ in a vegan diet are fortified foods and supplements.

Because the body has the ability to store vitamin B₁₂ for a few years, a vegan may consume inadequate amounts of the nutrient without realizing the effects for some time. By the time you notice the signs of a B₁₂ deficiency, some irreversible neurological damage may have been done. Symptoms of B₁₂ deficiency include anemia, weakness and weight loss as well as memory loss and numbness or tingling in the extremities.

Research shows that vegans and raw foodists commonly suffer from vitamin B₁₂ deficiency, with estimates up to 70% in some populations. It’s not worth it to wait around and see if you get a nutritional deficiency—when it comes to vitamin B₁₂, it’s best for vegans to supplement or eat fortified foods as soon as they go vegan.

Vitamin B12 Recommendations & Sources for Vegetarian & Vegans

Luckily, consuming adequate vitamin B12 is very easy to do. The recommended dietary allowance is 2.4 micrograms per day for adults. Fortified foods are easily accessible and supplements are very affordable. Absorption of this nutrient decreases as the dose increases, so registered dietitian nutritionist and vegan nutrition expert Ginny Messina recommends one of the following:

• Fortified foods with 2 – 3.5 micrograms twice per day
• Supplement with 25 – 100 micrograms daily
• Supplement with 1000 micrograms twice per week

Can You Find Vitamin B12 in Vegan Food?

While taking a supplement is usually the most reliable option, you can find B12 in some vegan and vegetarian food. How? Look for foods that are fortified with it! For instance, nutritional yeast, a common vegan ingredient, is often fortified with B12. But if relying on fortified foods, be sure to read the nutrition facts label to determine the amount.

Not all vegan products nor nutritional yeast are fortified with vitamin B12.

If you have concerns about your vitamin levels, ask your doctor for a blood test and work with a registered dietitian nutritionist to develop an individualized nutrition plan. There are many registered dietitians with vegetarian nutrition expertise you can turn to. 

Vegan Vitamin B12 Supplements Brands

There are hundreds of brands of Vitamin B12 supplements to choose from. A quick visit to your local health food store should have you covered, as they typically stock high-quality B12 and other vegan vitamins and supplements. Here are a few of the most popular brands: 

• Deva Vegan B12 (sublingual vitamin with Folic Acid and B6)
• Hippo7 Vegan Multivitamin (contains iron, zinc, omega-3s, vitamin d, iodine, calcium, and B12) 
• MegaFood B12 Multivitamin (easy to swallow tablet with B6 and folic acid)
• MyKind Organics Garden of Life B12 Spray (organic methycobalamin) 
• Naturelo B12 (gelatin-free vegetarian capsules with spirulina)

Enjoy The Many Benefits Of A Vegan Diet

This article is certainly not intended to scare you aware from going vegan. Quite the opposite, in fact! Choosing a plant-based diet can be one of the healthiest ways to eat and will likely help you live a longer life and a healthier life.

Removing meat, dairy, and eggs from your diet can help dramatically lower your cholesterol levels, prevent and reverse Type 2 diabetes, prevent and reverse heart disease, and so much more. The health benefits of a plant-based diet are widely recognized by doctors, dietitians, and athletes alike. Just go vegan responsibly and take your vitamins!

Additional Vegan Vitamin B12 Resources and Information

• Guide to Vegan Registered Dietitians
• Vegan Nutrition Guide
• Do Vegans Need to Take Vitamins?
• Vegan Vitamin D Guide
• Fish-Free Omega 3 Sources and Vegan DHA
• How to Find Credible Nutrition Information
• Let’s Talk About Soy (Is soy bay for you? No way!)

The Vegan RD, by Ginny Messina, MPH, RD

• Vitamin B12: A Vegan Nutrition Primer
• Finding the Best Vegan Vitamin B12 Supplement
• Vitamin B12 Supplements: How Much is Enough?
• Vitamin B12 and D: Monitoring versus Supplementing

VeganHealth.org by Jack Norris, RD

• Vitamin B12: Are You Getting It?
• Vegan Sources of Vitamin B12

Vegetarian Nutrition Dietetic Practice Group

• RD Resources for Consumers: Vitamin B12 in Vegetarian Diets

B12 Research Studies

• Health effects of vegan diets
• Hygienic Assessment of Nutrition in Vegetarians and People with Mixed Feeding
• The impact of vegan diet on B12 status in healthy omnivores: five-year prospective study
• Vegan Diet, Subnormal Vitamin B12 Status and Cardiovascular Health

Illustrated Vitamin B12 graphic copyright of World of Vegan. Disclaimer: The information presented here is not to be construed as medical advice or used to diagnose, treat, cure or prevent any condition or disease. This article contains affiliate links, and shopping through these links supports World of Vegan. 

The post Vegan Vitamin B12: What Vegans & Vegetarian Eaters Need to Know appeared first on World of Vegan.

However, vegans still need to tread with awareness when it comes to their calcium intake. In this plant-based nutrition guide, we discuss what calcium is, why it’s essential for human health, and how vegans can ensure they’re meeting their calcium requirements.

What is Calcium?

Calcium is an element, like gold or oxygen. On the periodic table (a chart of all known elements), it’s represented by the symbol “Ca.”

In its pure form, calcium is a shiny, silvery-white metal. But we rarely find it like this in nature because it usually pairs up with other elements. It likes to share its electrons with other elements and often ends up with a positive charge and becomes what we call a calcium ion.

Why Is It Important? In our bodies, these calcium ions are like little messengers. They help our muscles move, assist in sending signals in our brain, and play a part in many other body processes.

In nature, calcium often combines with other elements. For example, it pairs with carbon and oxygen to make something called calcium carbonate, which is found in rocks like limestone and in seashells. Also, our bones and teeth have calcium in them, combined in a special way that makes them strong.

So, when we talk about calcium in our diet, we’re talking about this fantastic element that’s not only in our food but also in the very ground we walk on and the bones inside our body!

Important Calcium Functions in the Body

Calcium is a nutrient known most widely for its importance in bone and teeth health, but it also serves other important functions in the body. Calcium plays a role in cell signaling, muscle and blood vessel contraction, blood clotting and more.

In fact, calcium is such a critical part of these physiological processes that when calcium is under-consumed, the body will break down bone in order to free up calcium for these important functions.

Bone and Teeth Health: Our bones are continuously undergoing a process of turnover. With old bone being broken down and new bone being formed, calcium ensures that this balance is maintained.

Blood Clotting: In the event of a wound or injury, calcium aids in the formation of a blood clot, preventing excessive bleeding.

Muscle Function: Calcium helps muscles contract. This includes one of the most vital muscles – the heart.

Nerve Signaling: Calcium is essential for facilitating communication between nerve cells. Given these crucial roles, it’s no wonder there’s a buzz around ensuring adequate calcium intake, especially in vegan diets.

Calcium’s Role in Bone Health

Calcium provides structure to bones, and bones provide a large storage bank for calcium in the body. While we slowly lose bone structure over time as we age, under-consuming calcium accelerates that process.

That’s because our body tightly regulates the amount of calcium in our blood, and will pull calcium from the bones to keep blood levels of calcium at the optimal level. This happens when we don’t eat enough calcium.

This is also why the amount of calcium in our blood is not a good indicator of our overall calcium status or how much calcium we’re eating. While bloodwork is a helpful way to learn about the status of some nutrients, such as iron and vitamin D, that’s not true for calcium.

The best way to assess our calcium status is to do a bone scan. Which most people don’t do unless they have a reason to believe their bones are at risk. Bone scans are not a routine part of preventative care. So, it’s best to make sure you’re getting enough calcium from vegan calcium sources outlined below to help protect your bones and minimize bone loss over time.

Most People Don’t Get Enough Calcium

Many people do not consume enough calcium—vegans included. Research has found vegans to have particularly low calcium intakes, which can be easily remedied with some basic awareness!

Getting enough calcium from plant-based foods alone can take effort. However, there are two other ways that vegans can get calcium!

Calcium Recommendations for Vegans

Adults need 1000 milligrams (mg) of calcium daily. Women over the age of 50 and men over the age of 70 need 1200 mg of calcium daily.

For reference, here is the calcium content of a few plant-based sources of calcium:

• 1 cup cooked collard greens = 268 mg calcium
• 1 cup cooked turnip greens = 197 mg calcium
• 1 cup cooked kale = 177 mg calcium
• 1 cup cooked mustard greens = 165 mg calcium
• 1 cup cooked bok choy = 158 mg calcium
• ¼ cup almonds = 96 mg calcium
• 1 cup cooked broccoli = 62 mg calcium
• 1 navel orange = 60 mg calcium

The Best Vegan Calcium Sources for Plant-Based Eaters

1. Whole Foods that are High in Calcium

The richest plant-based sources of absorbable calcium are cooked collard greens, kale, bok choy, mustard greens and turnip greens.

Other greens, such as spinach and Swiss chard, also contain calcium, but they also contain oxalate, a naturally occurring plant compound that significantly reduces our ability to absorb calcium.

Other plant-based foods, including broccoli, chia seeds, tahini, tempeh, almonds and navel oranges, contain smaller amounts of calcium. These do add up throughout the day, but aren’t usually enough to get us all the way up to the daily recommended level of calcium.

So if you’re not eating several servings of cooked, high-calcium, low-oxalate greens every day, how’s a vegan to get enough calcium?

As you can see, you’d need to eat quite a bit of these foods every day to meet your calcium requirements. Which most people don’t do.

Fortunately, vegans can easily fill in the gap with fortified foods and dietary supplements. There is no shame in using fortified foods and supplements to help you meet a nutrient need. It’s most important that you cover your nutrition bases, not that you surmount some unrealistic challenge to get every single nutrient through plant-based food alone.

In fact, we know that all vegans need at least some dietary supplements, like vitamin B12 and vitamin D. Many vegans often need additional supplements. And, meat eaters need and take plenty of supplements too!

Taking appropriate dietary supplements as a vegan doesn’t mean that a vegan diet is unhealthy. It means that you care about your health and are taking action!

2. Calcium-Fortified Foods

In addition to regularly eating calcium-rich greens, a simple way to help meet your calcium needs is to include a serving or two of calcium-fortified foods in your day.

This could look like a cup of calcium-fortified soy milk in your oatmeal, vegan cereal, or smoothie at breakfast, and a cup of calcium-set tofu at dinner.

Note that a splash of milk in your coffee in the morning isn’t likely to contribute a significant amount of any nutrients. A cup of milk is the typical serving size, which is 8 fluid ounces.

Beware that not all plant milks are fortified with calcium, and some fortified milks contain smaller amounts of calcium. If you’re banking on your plant milk for calcium, read the label to make sure you’re getting a decent amount in a serving, at least 200 mg or 20% of the daily value for calcium.

Same with tofu – not all tofu uses calcium sulfate in the setting process. Check the label to be sure.

You might be tempted to pick up a container of calcium-fortified orange juice at the grocery store to help boost your calcium intake. However, most calcium-fortified orange juice is also fortified with non-vegan vitamin D. Check the label – if it says vitamin D3 and doesn’t specify that it’s plant-based, vegan, or from lichen, you can assume it’s sourced from animals.

3. Vegan Calcium Supplements

If you don’t think you’re hitting your calcium needs (1000 mg daily or 1200 mg daily if you’re older) with whole foods and fortified foods, it’s a good idea to fill in the remaining gap with a calcium supplement.

Calcium supplements are very accessible and affordable. You can find stand-alone calcium supplements, bone-building complexes that include calcium, vegan vitamins with calcium, and more. Visit the World of Vegan vitamin guide for a list of reputable vitamin brands.

If you have low iron, be sure not to take calcium supplements with any iron-containing supplements as the calcium can inhibit iron absorption. You could take one supplement in the morning and the other in the evening to avoid any issues.

There has been some research showing adverse health effects of taking too much supplemental calcium. Taking too much of any supplement isn’t a good idea. Which is why it’s important to have an idea of how much you need so that you’re taking the appropriate dose.

Not sure how much or which type of calcium supplement is best for you? Consult with a registered dietitian for individualized guidance.

How Can Vegans Protect Their Bone Health?

Some research has found that vegans tend to have lower bone mineral density and higher fracture risk than non-vegans. This equates to poorer bone health for vegans. However, we can’t conclude that this is because vegans consume less calcium.

There are several other nutrients, as well as non-nutrition variables, that impact bone health and fracture risk. And, there may be issues with how these studies were conducted.

The best things vegans can do to protect their bones is to:

1. Ensure they’re getting adequate bone-building nutrients (especially calcium, vitamin D and plant-based protein)
2. Eat plenty of food overall and don’t let weight dip too low (lower weight is associated with lower bone density)
3. Engage in regular weight-bearing exercise (which puts a good kind of stress on bones that helps keep them strong)

This article was written with guidance from registered dietitian Taylor Wolfram RD. Find more vegan nutrition information on Taylor’s website. Please note, the information presented here is not to be construed as medical advice or used to diagnose, treat, cure or prevent any condition or disease. Some of the photos above were sourced from Canva.com.

The post Vegan Calcium: The Ultimate Guide to the Best Plant-Based Sources appeared first on World of Vegan.

What is Iodine?

Iodine is a halogen element with the chemical symbol “I” and atomic number 53. Found naturally in some foods, in the earth’s soil, and seawater, and is considered an essential micronutrient because our bodies do not produce iodine, so we must consume it. Iodine is also considered a trace element, because we need relatively small amounts of it.

Iodine is a lustrous, purple-black, non-metallic solid at room temperature and readily sublimates into a violet gas when heated. Chemically, it forms compounds with many elements, but is less active than the other halogens, which include fluorine, chlorine, and bromine.

Historically, iodine was first discovered in 1811 by the French chemist Bernard Courtois. While extracting sodium and potassium compounds, Courtois accidentally added sulfuric acid to seaweed ash residue, which then released purplish vapor that condensed into dark crystals. These crystals were iodine. The element’s name originates from the Greek word “iodes,” meaning “violet” or “purple,” reflecting its vibrant color.

Iodine’s significance extends far beyond its intriguing history and chemical properties. It plays a vital role in human health, particularly in the production of thyroid hormones in the thyroid gland. Insufficient iodine levels can lead to various health conditions, emphasizing the importance of maintaining adequate iodine intake.

Over the years, as scientists and health professionals recognized the importance of iodine for human health, efforts such as iodizing table salt have been made to prevent deficiencies in populations around the world.

The Integral Role of Iodine in Thyroid Health and Development

Iodine is crucial for thyroid health as it enables our bodies to produce thyroid hormones. Insufficient iodine intake can result in reduced thyroid hormone production, potentially leading to conditions such as goiter (enlarged thyroid gland in the neck) and hypothyroidism.

It also plays a significant role in brain development and overall cognitive function. In fact, did you know that iodine deficiency is the most common preventable cause of intellectual disability worldwide? That’s because iodine is also critical for developing fetuses and infants. When pregnant people and babies do not consume enough iodine, it can cause irreversible damage.

Thyroid hormones, which are made of iodine, are needed for fetal and infant skeleton and central nervous system development. The impact of insufficient iodine in babies ranges from hearing and speech issues to permanent brain damage. Though most populations around the world have a better iodine status than in the past, it’s important for everyone to ensure adequate iodine intake.

Iodine Sources for Vegans

Now, let’s address the elephant in the room: how do vegans get their iodine?

Non-vegans typically get their iodine from sea animals, dairy, and eggs. Sea animals absorb iodine from ocean water, while dairy products contain iodine due to the iodine solutions used in cleaning cow udders and milking equipment, as well as from iodine-fortified cow feed. Similarly, eggs have iodine because chickens consume iodine-enriched feed.

Vegans don’t consume sea animals, dairy or eggs, so where can they get iodine?

1. Iodized Salt

The most reliable vegan source of iodine in the food supply is iodized salt. In the battle against iodine deficiency, this trusty seasoning saves the day. Did you know that iodine deficiency used to be alarmingly common? That’s why many countries have implemented iodization programs.

Just half a teaspoon of iodized salt provides a full day’s worth of iodine, ensuring that we’re always at the peak of our superhero potential.

Many people eat plenty of sodium and may think that means they’re also getting plenty of iodine. However, most sodium in many peoples’ diets comes from processed foods, and the salt in processed foods is not iodized. And, many people use non-iodized salts at home, such as sea salt and Himalayan salt. These salts do not contain iodine and do not provide a health benefit over iodized salt.

It’s a wise choice for vegans to use iodized salt when cooking and seasoning at home. You can even find iodized sea salt at the grocery store.

2. Plant Foods (Unreliable Source)

Iodine occurs naturally in soil. However, the amounts vary and we don’t know how much iodine from soil is actually taken up into plants. A lot of soil is iodine-deficient, which means crops grown in certain areas may not contain much iodine at all. Because the iodine content in soil varies, the iodine content in plant foods also varies. We can’t rely on the unknown content of iodine in plant foods to meet our iodine needs. Therefore, we need to use sources with known amounts of iodine.

3. Seaweed (Unpredictable Source)

Seaweed contains iodine; however, the amount of iodine in seaweed is also highly variable and in some cases, extremely high – especially in kelp. It’s recommended not to rely on seaweed for iodine and not to eat large amounts of kelp.

Seaweed, that mystical oceanic delight, contains iodine, but tread cautiously, dear reader. The iodine content in seaweed can vary wildly, sometimes reaching dizzying heights, especially in kelp. It’s best not to rely solely on seaweed for your iodine fix, and definitely avoid bingeing on kelp like a sea monster at an all-you-can-eat buffet.

4. Iodine Supplements

For vegans who don’t consume half a teaspoon of iodized salt daily, or find yourself falling short of the daily recommended intake, an iodine supplement can help meet iodine needs.

There are primarily two sources of iodine in supplements: kelp and potassium iodide. While kelp may seem like a more natural choice, it’s important to note that some kelp supplements have significantly higher iodine content than indicated on the label.

Potassium iodide-based supplements are more consistent in their iodine content, making them a reliable choice. However, if you can only access a kelp-based supplement and you’re not consuming iodized salt, it’s still preferable to no supplement at all.

For those who are pregnant, may become pregnant, or are lactating, both the American Thyroid Association and the American Academy of Pediatrics advise taking a daily supplement with 150 mcg of iodine derived from potassium iodide.

You can find iodine in a vegan multivitamin or as a stand-alone supplement.

Iodine Recommendations for Vegetarian and Vegans

Adults need 150 micrograms (mcg) of iodine daily. Those who are pregnant or lactating need even more iodine (220 mcg and 290 mcg, respectively).

Why Was Iodine Added to Table Salt?

Iodine was first added to table salt in the 1920s. The primary reason for its introduction was to address and prevent iodine deficiency disorders (IDD), including goiter, which is the enlargement of the thyroid gland.

Throughout the early 20th century, certain regions, especially the Great Lakes, Appalachians, and the Northwestern regions of the United States, were termed “goiter belts” because of the high incidence of goiter among their populations. The soil in these regions was deficient in iodine, which translated into the crops and, consequently, the diets of the people living there.

To counteract this public health issue, in 1924, the U.S. introduced iodized salt, where table salt was fortified with iodine. The Morton Salt Company was among the first to commercialize it. The initiative was remarkably successful. Within a decade, the rates of goiter in the most affected regions dropped significantly.

Adding iodine to table salt proved to be a cost-effective and simple solution to address iodine deficiency on a large scale. This success in the U.S. became an example for many other countries, leading to widespread global adoption of iodized salt as a public health measure.

Signs of Iodine Deficiency

Iodine deficiency can manifest in several ways, as iodine plays a pivotal role in many bodily functions. Some of the common signs include:

• Goiter: The most recognizable sign of iodine deficiency, a goiter is an enlarged thyroid gland that may appear as a swelling at the base of the neck.
• Hypothyroidism: Iodine deficiency can lead to decreased production of thyroid hormones, resulting in hypothyroidism. Hypothyroidism symptoms include fatigue, depression, forgetfulness, feeling cold, dry skin, thinning hair and constipation.
• Mental Slowing and Forgetfulness: Reduced thyroid hormone levels can affect the brain’s function, leading to difficulties in thinking and remembering.
• Fatigue and Weakness: Reduced levels of thyroid hormones can lead to a general feeling of tiredness and lack of energy.
• Dry, Flaky Skin: Skin changes, including dryness and flakiness, can be indicative of iodine deficiency.
• Hair Loss: Inadequate iodine levels can interfere with hair growth and might result in hair loss.
• Weight Gain: A sluggish metabolism due to a lack of thyroid hormones might cause unexplained weight gain.
• Increased Sensitivity to Cold: Individuals with iodine deficiency may feel unusually cold compared to others, even in mild temperatures.
• Slow Heart Rate: Thyroid hormones play a role in regulating heart rate, and a deficiency can lead to a slower than usual heart rate.
• Heavy or Irregular Periods: In women, an iodine deficiency can disrupt the menstrual cycle, causing heavy or irregular periods.

It’s essential to recognize these signs early, as prolonged iodine deficiency can lead to more severe health problems. If you suspect you have an iodine deficiency, consult with a plant-based registered dietitian and healthcare professional for appropriate testing and guidance. There are many vegan doctors available for consult if needed as well.

Harness the Power of Iodine to Protect Your Thyroid Health

As we navigate the vegan nutrition landscape, it’s imperative to arm ourselves with knowledge, ensuring we fuel our bodies with the right nutrients.

Iodine is just one chapter in our wellness journey, but it’s a crucial one. No longer will we be in the dark about this essential micronutrient, and with the vegan iodine sources mentioned above, optimal health remains within reach.

With a little attention and careful planning, we can enjoy all the health benefits of a plant-based lifestyle while ensuring our iodine needs are met.

This article was written with guidance from registered dietitian Taylor Wolfram RD, and you can find more vegan nutrition information on her website. Please note, the information presented here is not to be construed as medical advice or used to diagnose, treat, cure or prevent any condition or disease. Some of the photos above were sourced from Canva.com.

The post Vegan Iodine Sources: Are You Getting Enough of this Vital Nutrient? appeared first on World of Vegan.

Anyone following a plant-based diet has undoubtedly heard that question more times than they can count. As a bodybuilder and bikini athlete, I consume anywhere between 120 and 150 grams of vegan protein each day and, we promise, it isn’t all tofu.

Sadly, the lack of knowledge surrounding protein sources is a major factor preventing people from switching to (or even trying) a vegan diet.

How Can Vegans Get Protein?

In the vibrant world of nutrition, protein reigns supreme as the building block of life, and the quest for quality protein sources is ever-present. The exciting news? Nature’s pantry is bursting with a colorful array of vegan protein sources that not only satisfy your body’s needs but also invigorate your taste buds.

From legumes to nuts, grains to greens, the plant kingdom offers an abundance of protein-packed treasures, proving that protein is not the exclusive domain of the animal kingdom. So, let’s embark on a journey through the verdant landscapes of plant-based protein, debunking myths, and illuminating the path to a protein-rich, animal product-free lifestyle.

All Plant Have Protein!

It’s a well-kept secret that every single plant on this green Earth contains protein – yes, even those leafy greens that rabbits munch on. From the towering oaks to the tiniest blade of grass, protein is woven into the very fabric of plant life.

The misconception that we must rely solely on animal products for protein has been debunked by science time and time again. Our leafy companions pack more than just vitamins and fiber – they’re also armed with amino acids, the building blocks of protein, ready to fuel your muscles and support bodily functions.

Too Little Protein…Or Too Much?

In a world where protein supplements and high-protein diets seem to dominate the conversation, the truth often lies hidden in plain sight: most people in the developed world consume more protein than they actually need.

The notion that a plant-based diet lacks protein is a myth that deserves to be put to rest. The average person, whether plant-powered or not, often exceeds their daily protein requirements without much effort. Nature’s bounty offers a diverse range of protein sources that, when combined thoughtfully, fulfill our nutritional needs.

So, let’s embark on this exploration of vegan protein sources with a clear understanding that our goal isn’t to find protein, but to choose wisely from an abundance of protein-rich plants.

Vegan Protein Sources

Tofu

First, let me just touch base on the one item most people know: tofu.

Tofu is made by coagulating soy milk and then pressing the resulting curds into soft white blocks which is the form most commonly seen. Tofu is available in many different forms from silken, or very soft, to firm and extra firm. Tofu has a very mild flavor and can be used in both savory and even sweet dishes. Tofu is widely available, very low in calories and high in protein which is why it has always been a staple in any vegan’s diet.

Here are some of the best tofu recipes that will win over almost any tofu skeptic.

Tempeh

Meet tempeh, tofu’s funky cousin.

These fermented soy blocks are like the rebels of the vegan protein world, with about 21 grams of protein per cup. It is even higher in protein than tofu, and can be crumbled and used as a great meat-substitute because of its consistency and texture.

While tempeh, like tofu, is made from soy, it has a much stronger and unique, almost nutty, flavor all on its own. Grill them, marinate them, or even crumble them for a killer taco filling. It’s like a protein-packed party for your taste buds.

Seitan

Pronounced ‘say-tan’, and commonly referred to as “wheat meat” this is one of the most protein-rich plant-based foods you will ever come across. It is also extremely easy, and very inexpensive, to make at home and can be flavored and utilized as a meat-substitute in everything from stir-frys to sandwiches. Seitan can be diced, sliced, and even grilled. It will keep in the refrigerator for over a week or you can freeze it and have it at your disposal for months!

Chickpeas

Chickpeas are the cool cats of vegan protein. Packed with about 15 grams of protein per cup, they’re like the concert headliner of plant-based gains. Whip up some hummus, toss them in a salad, or go all out and make chickpea cookies (yes, it’s a thing) – these legume lunatics will have you grooving with every bite.

Explore these fantastic chickpea recipes to add to your diet.

Quinoa

Bow down to quinoa, the reigning queen of grains. With all nine essential amino acids, this gluten-free gem packs a protein punch that’s practically regal. It’s versatile too – use it as a base for bowls, stir-fries, or even as a quirky twist in your morning pancakes. Your taste buds will curtsy in delight.

Lentils

Lentils, the unsung heroes of vegan protein, bring about 18 grams of protein per cup to the party. These tiny but mighty legumes are like the Bruce Lees of plant-based nutrition – they pack a powerful punch. Whip up a hearty lentil stew or sneak them into your favorite pasta sauce. Your muscles will thank you for this karate kick of protein.

Edamame

Edamame, those delightful soybean pods, are like the bubble wrap of protein sources – addictive and oh-so-satisfying to pop. With around 17 grams of protein per cup, they’re the MVPs of movie night snacks. Steam ’em, sprinkle a pinch of sea salt, and enjoy the ultimate plant-powered finger food.

Soymilk

Soymilk isn’t just a dairy alternative; it’s a protein elixir in a carton. With around 8 grams of protein per cup, it’s one of the highest protein plant-based milk that can effortlessly blend into your morning coffee or cereal. Whether you’re a latte lover or a smoothie enthusiast, soy milk brings a protein-packed twist to your sips.

Almonds

Almonds are the brainy protein buddies you didn’t know you needed. With 6 grams of protein per ounce, they’re the nutty professors of plant-based smarts. Munch on them as a snack or turn them into creamy almond butter for your toast. Einstein would approve!

Chia Seeds

Chia seeds are the tiny champions of protein, boasting around 4 grams per two tablespoons. When soaked, they turn into gel-like powerhouses that can fuel your day. Make chia pudding, sprinkle them on your yogurt, or add them to your water for a jiggly hydration adventure.

Peanut Butter

Peanut butter, the charismatic commander of nut butters, brings around 8 grams of protein per two tablespoons. It’s the spread that sticks to your heart – and your sandwich. Slather it on whole-grain bread, blend it into smoothies, or get adventurous and drizzle it on your veggies. This nut butter knows how to party.

Spinach

Popeye was onto something with his spinach obsession. With about 5 grams of protein per cooked cup, spinach is the leafy green powerhouse that fuels your muscles. Throw it into your smoothies, sauté it as a side dish, or use it as a bed for your protein-packed creations. Your biceps will thank you.

Broccoli

Broccoli is the mini tree of protein dreams, delivering around 3 grams of protein per cooked cup. It’s like the nutritional architect of your plate, building a foundation of health. Roast it, steam it, or blend it into soups for a protein-packed cruciferous adventure. Your body will salute this green goodness.

Hemp Hearts

Hemp hearts are the heartthrobs of vegan protein, with around 10 grams of protein per three tablespoons. These nutty-tasting seeds are like the bad boys of plant-based nutrition – rebellious and full of surprises. Sprinkle them on salads, blend them into your smoothies, or even bake them into cookies for a protein-packed treat.

Pumpkin Seeds

Pumpkin seeds bring the crunch to your protein game with about 7 grams of protein per ounce. These little green gems are like the cheerleaders of your salad, adding both texture and protein punch. Roast them with your favorite spices or toss them into trail mix for a pep rally of flavors.

Sunflower Seeds

Sunflower seeds are the sunny side of protein, with about 6 grams per ounce. They’re the snacking sidekick that brings joy to your taste buds. Munch on them solo, sprinkle them on your oatmeal, or even use them as a crunchy coating for tofu nuggets. These seeds are your ray of protein-packed sunshine.

Pistachios

Pistachios are the protein-packed performers that bring a dash of green to your snack game. With around 6 grams of protein per ounce, they’re the nutty actors in your plant-based theater. Crack them open for a snack or crush them into a vibrant pistachio pesto. They’re the stars of the protein show.

Mushrooms

Mushrooms are the umami wizards of vegan cuisine, bringing around 2 grams of protein per cooked cup. They’re like the flavor whisperers, transforming dishes with their unique taste. Sauté them, stuff them, or make them the star of your stir-fry. These fungi are the secret to protein enchantment.

Wild Rice

Wild rice is the enigmatic protein wonder that’s not actually rice – it’s a grass! With around 7 grams of protein per cooked cup, it’s the mysterious grain that elevates your dishes. Mix it into salads, stuff it into peppers, or use it as a base for a protein-packed bowl. It’s the wild card you’ll want to play.

Oats

Oats are the breakfast buddies with a protein surprise, offering around 6 grams of protein per cooked cup. They’re like the dependable pals you can count on for sustained

Vegan Protein Bars

For a quick, on-the-go option for extra protein, consider bringing along a couple of vegan protein bars in the car or in your purse. They really come in handy when you’re in a pinch, but need an extra boost.

Vegan protein bars are the protein-packed sidekicks that fit right into your pocket. With a range of flavors that could rival a candy store, they deliver around 10-15 grams of protein per bar. Whether you’re scaling mountains or conquering spreadsheets, these bars have your back with a dose of plant-based power.

Protein Drinks and Shakes

Plant-based protein drinks are the sippable stars that keep you refreshed and refueled. With a protein punch of around 15-20 grams per serving, they’re like the hydrating heroes of post-workout recovery. Sip on them after hitting the gym or whenever you need a delicious dose of plant-based power. From creamy almond milk-based shakes to vibrant fruit-infused smoothies, these drinks blend taste and nutrition into a harmonious gulp. Raise your glass to staying energized, one protein-packed sip at a time.

Vegan Protein Powders

Protein powders are the powdered superheroes that can transform your shakes and smoothies into protein-packed elixirs. With approximately 20-25 grams of protein per serving, they’re like the secret ingredient that turns ordinary drinks into muscle-loving concoctions. Blend them into your morning shake, mix them into your oatmeal, or sneak them into your pancake batter for a protein-powered breakfast. It’s like having a personal protein wizard that makes your meals and snacks extra magical.

The post 25 Vegan Protein Sources: Familiar and Unique appeared first on World of Vegan.

From smooth and creamy flavors to a variety of nutrient-dense ingredients, vegan protein shakes are an awesome way to optimize your health and well-being while keeping it completely dairy-free. These convenient beverages are packed with essential amino acids and offer a delicious and sustainable way to fuel your body and support your fitness goals.

When you’re ready to nourish your body, tempt your taste buds, and increase your plant-based protein, a vegan protein drink may be the way to go. Slip on your comfiest sweatsuit, put down that kettlebell, and let’s talk protein!

Best 100% Plant-Based Protein Shakes

The best vegan meal replacement shakes are the ones that have the least number of additives and preservatives, while keeping a fantastic flavor. This might be hard to achieve for many brands but, luckily, there are a chosen few that totally make the grade. Here is a list of our favorite plant-based protein drinks.

Aloha Vegan Protein Drink

Aloha’s refreshing and revitalizing beverages are made with fair trade coconut milk, pea, and brown rice protein. This B-Corp company’s organic shakes have 20 grams of plant-based protein. They are also free of gluten, dairy, soy, stevia, and GMOs. They come in chocolate sea salt, coconut, vanilla, and iced coffee flavors with added prebiotics to boot!

Evolve Plant-Based Protein Shake

A popular pea-based brand boasts non-GMO, artificial flavor-free, and high fiber protein drinks with 20 grams of protein per serving. They have a line up of fantastic flavors such as double chocolate, vanilla bean, berry medley, cafe mocha, and chocolate caramel. Evolve also offers high protein powders and bars. It’s amazing that they’ve partnered up with the National Park Foundation to ensure access of the parks to all people!

Kate Farms Organic Plant-Based Nutrition Shake

This enticing brand offers organic, non-GMO, and dairy-free drinks that are packed with phytonutrients. Kate Farms shakes are also free of artificial flavors, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans. Their vegan meal replacement shakes come in chocolate, coffee, and vanilla options. With a 16 gram base of pea protein and appealing taste, they are formulated for easy and gentle digestion.

Koia Protein Drinks and Shakes

A luscious, low-sugar plant-based protein beverage! Koia is dairy-free and gluten-free, with 18 grams of protein and 7 grams of prebiotic fiber. This brand offers seven different delicious flavors including vanilla bean, cacao bean, chocolate banana, cold brew coffee, cinnamon horchata, chocolate peanut butter, and coconut almond. This brand can easily be found at Target, 7-Eleven, Whole Foods, and Publix.

Orgain Plant-Based Protein Shake

Orgain’s All in One Nutrition organic drink has 16 grams of protein per serving. In addition, this shake is also gluten-free with 21 vitamins and minerals included. Their tasty, ready-made shakes are offered in both vanilla and chocolate. You can buy them on Amazon or in local groceries stores. For those who are looking for a soy-free option, this is a great choice.

Owyn Plant-Based Protein Shake

High in Omega 3s, low in sugar and carbs, and having zero major allergens makes this brand different from the rest. Owyn shakes are plant-based and offers 20 grams of protein per serving. They’ve also added a superfoods greens blend which includes broccoli, kale, and spinach. This brand is highly recommended by dietitians. The decadent flavors include dark chocolate, cold brew coffee, strawberry, cookies and creamless, smooth vanilla, and sea salted caramel.

Rebbl Protein Herb Elixir

Rebbl’s superfood elixirs are unique, as well as organic and ethically sourced. This company uses pea, pumpkin, and sunflower seeds to create a well-balanced and pleasant protein blend. The yummy shakes are also gluten-free, GMO-free and soy-free. Rebbl is proud of their product which is made without cane sugar, thickeners, agave, or carrageenan. An excellent grab-and-go choice!

Remedy Organics Beverage

Remedy Organics not only offers plant-based protein shakes, but also wellness and immunity “shots”. This company has superfood-charged beverages for anyone wishing to up their nutrient game. Crafted by Holistic Nutritionist, Cindy Kasindorf, these delectable protein drinks come in both chocolate and cold brew flavors. They are keto-friendly, gluten-free, soy-free, and organic with 16 grams of protein per bottle.

Ripple Dairy-Free Protein Shake

This newly popular plant-based milk brand offers three flavors of filling and fantastic shakes in chocolate, vanilla, and coffee. Each drink has 20 grams of protein and are all free of lactose, dairy, soy, nuts, and gluten. They are an excellent source of calcium and phosphorus and the shakes have a good amount of potassium. Find these creamy, non-gritty beverages at your local grocery or online store.

Soylent Complete Protein Shake

A super creamy and smooth high protein, plant-based shake! Soylent’s ready-to-go beverages have a whopping 30 grams of protein, 0 grams of sugar, and an additional 28 vitamins and minerals. We love that they have all 9 essential amino acids and are gluten-free and dairy-free. This excellent brand also offers a meal replacement shake and powder.

More Dairy-Free Protein Shakes with Vegan-Friendly Options

Chances are, when you’re on-the-go and searching for a vegan protein shake, you’ll find very limited options (aka at a grubby gas station or sketchy value mart in the middle of nowhere). It’s okay, we’ve all been there! When you find yourself floundering, just check this list. These brands might just be available!

• Ensure (Gluten-free, fava bean base, 20 grams of protein, available in both chocolate and vanilla)
• Huel (Free of dairy, GMOs, animal products, palm oil, and gluten; 22 grams of protein, available in 8 different flavors.)
• Lean Body (Gluten-free, pea and brown rice base, no GMOs, no artificial flavors, colors, or sweeteners, 30 grams of protein, available in chocolate and vanilla caramel)

Protein-Packed Dairy-Free Milks

Did you know that you can actually get a whole heck-of-a-lot of plant-based protein simply by blending a cup of dairy-free milk with a banana or mango? Both of these fruits have around 1 gram of protein per cup, so that adds even more! The beverages below are listed from the highest amount of protein to the lowest, per 1 cup serving (depending on the brand). Make the best choice for your daily vegan protein needs!

• Soy (7-20 grams)
• Pea (4-8 grams)
• Oat (2-4 grams)
• Hemp (2-4 grams)
• Hazelnut (3 grams)
• Walnut (3 grams)
• Almond (1-2 grams)
• Cashew (< 1 gram)
• Rice (< 1 gram)
• Coconut (< 1 gram)
• Flax (0 grams)

Bonus: Did you know that fresh carrot juice has 2.2 grams of protein per cup? Try this Tropical Carrot Smoothie for an extra bit of protein. If you drink the entire batch, you’ll get an added 4 grams of protein for the day! Yay!

Best Plant-Based Protein Add-Ins

If you’re looking to boost your protein level in any beverage or food recipe, this list is for you. Protein from whole plant foods is much easier to assimilate and you can usually find it right in your very own pantry. Here are our favorites:

• Peanuts (~20 grams per 1/2 cup) or peanut butter
• Almonds (~16 grams per 1/2 cup) or almond butter
• Silken Tofu (~10 grams per 1/2 cup)
• Hemp Seeds (10 grams per 2 tablespoons)
• Spirulina (8 grams for 2 tablespoons)
• Flax Seeds or Chia Seeds (4 grams for 2 tablespoons)

For a savory option, choose a serving size (usually 3-4 tablespoons) of nutritional yeast for a surprising 8 grams of protein!

Vegan Protein Shake FAQs

More High Protein Resources and Recipes to Try

• If you love adding a little something extra to your everyday smoothie, check out this Vegan Protein Powder guide for the best brand suggestions.
• When whole, plant foods are the perfect choice for your palate, choose high-packed protein recipes such as savory roasted chickpeas, quirky quinoa salad, or yummy overnight oats.
• Soy is a super source of protein, so don’t forget the star of the show! Make up a batch of tasty tofu satay, traditional tofu scramble, or any terrific tofu recipe!
• For those with a sweet tooth, have no fear! We haven’t forgotten you. Dive deep into our mouthwatering protein mug cake, sensational strawberries n’ cream smoothie, or even a big bite of a plant-based protein bar!

Print

Easy Vegan Protein Shake

In less than 5 minutes, you can make your own satisfying vegan protein shake right in your very own kitchen! You'll be enjoying a thick creamy shake in no time using just a few staple ingredients. Inexpensive, delicious, and full of whole-food, plant-based goodness!

Course Breakfast or Snack

Cuisine American

Keyword plant based shake, protein shake, vegan protein shake

Prep Time 4 minutes minutes

Blending Time 1 minute minute

Total Time 5 minutes minutes

Servings 1

Calories 329kcal

Author Gina House | World of Vegan

Equipment

• Blender

Ingredients

• 1 frozen banana
• ¾ cup soy milk or high protein plant-milk of choice
• 1 tablespoon ground flaxseeds or chia seeds
• 1 tablespoon peanut butter or nut butter of choice
• 1 teaspoon vanilla extract optional

Instructions

• Add the frozen banana, soy milk, flaxseeds, peanut butter, and vanilla extract to the blender. Blend until smooth.

Notes

Optional Add-ins for Extra Protein:

• 1 scoop of protein powder
• ¼-½ cup of protein-packed, plant-based yogurt
• An extra tablespoon of nut butter
• Throw in 1 cup of dark, leafy greens

More Swaps & Substitutions:

• Replace the frozen banana for 1 cup of mixed frozen berries
• Add in ½ tablespoon of cocoa powder
• Handful of ice for a thicker consistency

Nutrition

Calories: 329kcal | Carbohydrates: 39g | Protein: 11g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Sodium: 161mg | Potassium: 825mg | Fiber: 6g | Sugar: 21g | Vitamin A: 771IU | Vitamin C: 23mg | Calcium: 280mg | Iron: 2mg

So, friends, don’t you think it’s about time to let your taste buds dance and your muscles groove by adding a few vegan protein drinks to your busy week? We do! These dairy-free and delicious concoctions not only fuel your body with plant-based goodness but also give you a guilt-free excuse to shake it like a plant-powered superstar!

The post Best Vegan Protein Drink Brands + DIY Protein Shake Recipe appeared first on World of Vegan.

Though a beige block of bean curd may not have as much appeal as crispy cubes or stir-fried triangles, the sheer versatility of tofu presents unlimited opportunities for experimentation. It should stand to reason that there are even more delicious approaches to eating tofu without applying heat… Right?

What Exactly Is Tofu?

Before we talk about the risks and benefits of tofu, we need to better understand what it is to begin with. Tofu is made from cooked soybeans that have been blended with water, creating a rich soymilk, then coagulated with nigari, calcium, or magnesium salt. The curds are set into blocks, and in the case of firm, extra-firm, or super firm tofu, pressed to create a denser, more sliceable structure.

Soy-free tofu can be made from chickpeas (sometimes known as Burmese tofu) or pumpkin seeds (AKA “pumfu”), and is made in a similar way. These are less common in mainstream supermarkets and tend to be much more expensive but offer an excellent substitute for those allergic or sensitive to soy products.

Is Raw Tofu Safe To Eat?

The potential danger of raw food stems from bacterial contamination which won’t be neutralized by cooking over high heat. Raw meat is the most common culprit, bearing salmonella, e. coli, listeria, and more.

While tofu is a very popular meat substitute, luckily, it doesn’t share this same pitfall. The soybeans used to make it are fully cooked before being packaged and sealed, killing off any possible microbial threats. As such, when we’re talking about “raw” tofu, we really mean unprepared or unheated tofu, which is perfectly safe to eat.

Do you need to cook tofu to avoid food poisoning? No, but you do need to make sure it’s handled properly once the package is opened. Always handle with clean utensils, on clean surfaces, and with clean hands to prevent cross-contamination.

Easy Recipes To Enjoy Raw Tofu

Just because you wouldn’t necessarily want to take a bite out of a plain block of uncooked tofu doesn’t mean it must be cooked to be delicious. There are lots of raw tofu recipes that can be made with minimal ingredients and little time for truly instant gratification.

• Creamy, high-protein smoothies and shakes are a snap with blended silken tofu as the base. It’s especially effective when paired with rich flavors to cover the subtle beany taste, such as chocolate and peanut butter.
• Skinny dipping takes on all new meaning when raw tofu starts the party with a healthy snack! You can blend it with tahini like hummus, caramelized onions for that classic French onion flavor, or savory herbs to make a crowd-pleasing ranch dip.
• Want to know a secret? Rich, tangy vegan feta is really just marinated firm tofu!
• Forget about fish; tofu poke has all the fresh, bright flavors of Hawaii, but is made entirely from plants.
• Tofu egg salad should be a go-to recipe in everyone’s repertoire. Use it to stuff sandwiches, wraps, rolls, or salads with just a few minutes of prep work.
• Hiyayakko tofu is a traditional Japanese entrée that tops chilled soft tofu with scallions, soy sauce, and pickled ginger. It’s enjoyed in the summer to beat the heat since it’s very refreshing and doesn’t heat up the kitchen.
• Chinese cuisine has a similar dish called liangban tofu, which has a spicy, vinegary bite. This is great topped with crunchy chili crisp to add more textural contrast, too.

Tofu Health Benefits

Cooked or raw, hot or cold, tofu is a powerful superfood proven to have a positive impact on overall health. A few of the benefits tofu has to offer include:

• Good source of protein: Tofu is an excellent source of plant-based protein, and it contains all nine essential amino acids that the body needs to function properly.
• Low in calories and fat: Tofu, particularly soft and silken varieties, is low in calories and fat, which is a helpful food for losing excess weight or maintaining a healthy weight.
• May improve heart health: Some research suggests that tofu may help to lower cholesterol levels, which can reduce the risk of heart disease.
• May reduce the risk of certain cancers: Soy foods contain compounds called isoflavones, which may have anti-cancer properties. Some studies have suggested that consuming soy foods may reduce the risk of breast and prostate cancer in particular.
• Good source of vitamins and minerals: Tofu is a good source of several important vitamins and minerals, including calcium, iron, and magnesium.

FAQs

The post Raw Tofu appeared first on World of Vegan.

Many of the following doctors have spent their entire careers dedicated to researching the impact of diet on health, and have written life-saving books about their area of focus.

Why Seek Out a Plant-Based Doctor?

According to a study published in the Journal of the American College of Nutrition, the average medical student receives only 19.6 hours of nutrition education throughout their entire medical school career. This lack of nutrition education is especially concerning given the growing body of research that suggests that a plant-based diet can be highly effective in preventing and even reversing many of the leading chronic diseases that afflict people today.

Patients cannot expect doctors to have an understanding of nutrition (that’s what Registered Dietitians are for), and sadly many doctors don’t understand the role that nutrition plays in disease prevention and treatment.

Seeking out healthcare professionals who are knowledgeable about the relationship between diet and disease can help patients can take an active role in preventing and managing chronic diseases.

Dr. Michael Greger

Dr. Michael Greger is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. He runs NutritionFacts.org, a non-profit organization that provides free daily videos and articles on the latest in nutrition research. Dr. Greger’s focus on plant-based eating is rooted in his desire to prevent and reverse chronic diseases.

His books include How Not to Die, The How Not to Die Cookbook, and How Not to Diet, which provide evidence-based nutritional advice and recipes to help people transition to a healthier, plant-based lifestyle. In his first book, he popularized the concept of “The Daily Dozen”—12 foods people will greatly benefit from eating every day.

Dr. Greger believes that by following a whole-food, plant-based diet, we can avoid many of the leading causes of death, such as heart disease, stroke, and cancer. Through his books, lectures, videos, and public appearances, Dr. Greger has become an influential figure in the health and wellness community, and his work has helped shape the way we think about food and its impact on our health.

Dr. Neal Barnard

Dr. Neal Barnard is a clinical researcher, author, and founding president of the Physicians Committee for Responsible Medicine (PCRM). He advocates for a plant-based diet for health and ethical reasons and has authored numerous books on the subject, including Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs.

Dr. Barnard’s work focuses on the impact of diet on chronic diseases, particularly diabetes and heart disease. He believes that a plant-based diet is the most effective way to prevent and even reverse these diseases, and his research has shown that a low-fat, plant-based diet can be more effective than traditional approaches to treating chronic diseases.

Through his work with PCRM, Dr. Barnard has become a leading voice in the plant-based nutrition movement, working to educate both the medical community and the general public about the benefits of a plant-based diet.

Dr. Caldwell Esselstyn

Dr. Caldwell Esselstyn is an American physician, researcher, and retired surgeon who is widely known for his groundbreaking work on preventing and reversing heart disease through a whole food, plant-based diet. He has been at the forefront of the plant-based nutrition movement for decades, advocating for a low-fat, plant-based diet as a means of promoting optimal health

He authored the revolutionary book Prevent and Reverse Heart Disease (a must-read) based on years of his own research that showed repeatedly that heart disease, which is the leading cause of death in the United States, can be prevented and even reversed through dietary changes.

In the 1980s, Dr. Esselstyn conducted a study on a group of patients with advanced heart disease who were not responding to traditional treatments. He put them on a low-fat, plant-based diet and found that they experienced significant improvements in their heart health. This study laid the foundation for his later work on preventing and reversing heart disease through a plant-based diet. Dr. Esselstyn has since conducted several more studies that have confirmed the benefits of a plant-based diet for heart health.

His work has inspired many individuals to adopt a plant-based lifestyle in order to improve their heart health and prevent heart disease, and ultimately save their own life.

Dr. T. Colin Campbell

Dr. T. Colin Campbell is a nutritional biochemist and author of the book “The China Study.” He is a professor emeritus at Cornell University and has conducted research on the relationship between diet and disease for over 40 years.

Dr. Campbell’s research has shown that a whole-food, plant-based diet can not only prevent but also reverse chronic diseases such as heart disease and cancer. He believes that by focusing on whole, plant-based foods and avoiding processed and animal-based products, we can improve our health and prevent many of the leading causes of death. His work has been instrumental in the growth of the plant-based nutrition movement and has inspired countless individuals to make dietary changes in order to improve their health.

Dr. Michael Klaper

Dr. Michael Klaper is a physician, author, and educator who advocates for a plant-based diet for optimal health. He has been featured in several documentaries on plant-based living, including “What the Health.”

Dr. Klaper’s work focuses on the impact of diet on chronic diseases such as heart disease, diabetes, and cancer. He believes that a whole-food, plant-based diet can not only prevent but also reverse many of these diseases, and his work has inspired many individuals to adopt a plant-based lifestyle in order to improve their health.

Dr. Klaper’s passion for plant-based nutrition has made him a leading voice in the movement, and he has worked tirelessly to educate the public about the benefits of a plant-based diet.

Dr. Joel Fuhrman

A well-known physician and author, Dr. Joel Fuhrman advocates for a nutrient-dense, plant-based diet for optimal health and longevity. He has authored several books, including Eat to Live, which is considered a classic in the plant-based nutrition world.

In his work, Dr. Fuhrman emphasizes the importance of incorporating nutrient-dense whole foods, such as leafy greens, berries, nuts, and seeds, into one’s diet to achieve optimal health. He also stresses the benefits of consuming a diet that is low in processed foods and animal products.

Through his research, Dr. Fuhrman has shown that a plant-based diet can help to prevent and reverse chronic diseases such as heart disease, diabetes, and cancer.

Dr. John McDougall

Dr. John McDougall is a physician and author of several books, including The Starch Solution. With over 40 years of experience in medicine, Dr. McDougall is a well-known advocate for a plant-based, low-fat diet for optimal health. His work focuses on the benefits of a diet rich in whole plant foods, including grains, vegetables, fruits, and legumes.

His work has demonstrated that that a low-fat, plant-based diet can prevent and reverse chronic diseases such as heart disease, diabetes, and obesity.

Dr. Will Bulsiewicz

Dr. Will Bulsiewicz is a plant-based gastroenterologist and author of the book Fiber Fueled. He advocates for a plant-based diet rich in fiber for optimal gut health. Dr. Bulsiewicz’s work emphasizes the importance of incorporating fiber-rich plant foods into one’s diet to achieve optimal gut health.

Dr. Bulsiewicz—also known as @TheGutHealthMD on Instagram—shares how a diet rich in fiber can promote healthy gut bacteria and reduce the risk of gut-related diseases such as colon cancer. Through his work, Dr. Bulsiewicz aims to educate people on the benefits of a plant-based diet for optimal health and wellbeing.

He was also the first repeat guest on The Plant-Powered People Podcast talking all about gut health in Episode 75 and the importance of fiber in Episode 76.

Dr. Angie Sadeghi

Dr. Angie Sadeghi is a vegan gastroenterologist who is passionate about the benefits of a plant-based diet for optimal gut health. She has authored numerous articles on plant-based living and frequently speaks on the subject.

Dr. Sadeghi’s work emphasizes the importance of incorporating plant-based foods into one’s diet to achieve optimal gut health. She believes that a diet rich in fiber and plant-based nutrients can improve digestion and reduce the risk of gut-related diseases such as colon cancer.

Dr. Michelle McMacken

Dr. Michelle McMacken is a physician who advocates for a plant-based diet for optimal health and ethical reasons. She is the director of the Plant-Based Lifestyle Medicine Program at NYC Health and Hospitals and has been featured in several documentaries on plant-based living.

Dr. McMacken’s work highlights the benefits of a plant-based diet in preventing and reversing chronic diseases such as heart disease, diabetes, and obesity. She also emphasizes the ethical considerations of consuming animal products and the environmental benefits of a plant-based diet.

Dr. Garth Davis

Dr. Garth Davis is a bariatric surgeon and author of the book “Proteinaholic.” He advocates for a plant-based diet for optimal health and has been featured in several documentaries on plant-based living.

These doctors represent a growing movement of medical professionals who advocate for plant-based living as a way to improve health and prevent disease. They offer a diverse range of expertise and perspectives on the benefits of plant-based living for human health. By following their advice, individuals can improve their health, and reduce their risk of chronic disease.

Dr. Joel Kahn

Dr. Joel Kahn is a cardiologist and author who advocates for a plant-based diet for optimal heart health. He has been practicing cardiology for over 25 years and is the founder of the Kahn Center for Cardiac Longevity in Michigan. Dr. Kahn has also authored several books on heart health and has been featured in documentaries such as “What the Health” and “Forks Over Knives.”

Dr. Gemma Newman

A family physician based in the United Kingdom, Dr. Gemma Newman advocates for a plant-based diet for optimal health. She has been practicing medicine for over 15 years and has seen the benefits of plant-based living firsthand in her patients. She is also the author of The Plant Power Doctor and has been featured in documentaries such as “Vegan: Everyday Stories” and “The Game Changers.”

Dr. Milton Mills

Dr. Milton Mills is a physician who has been practicing medicine for over 30 years and has seen the benefits of plant-based living in his patients.

He received his medical degree from Stanford University School of Medicine and has held positions at various medical institutions, including the National Institutes of Health (NIH).

Dr. Mills has been a vocal advocate for plant-based nutrition, and has spoken extensively about the benefits of a vegan diet for human health. He has also been involved in research on the links between diet and chronic diseases, such as diabetes and heart disease, and is also a proponent of using plant-based diets to address health disparities in low-income and minority communities.

In addition to his work in nutrition and health, Dr. Mills is also an advocate for social justice and animal rights. He has spoken out against institutionalized racism and has highlighted the ways in which systemic oppression can impact health outcomes.

You may have seen Dr. Mills in the popular documentaries “What the Health” and “Cowspiracy.”

Dr. Reshma Shah

Dr. Reshma Shah is a plant-based pediatrician and co-author of the book “Nourish: The Definitive Plant-Based Nutrition Guide for Families.” She serves as an associate program director for the pediatric residency program at the University of California, San Francisco, and has been featured in several documentaries on plant-based living.

She is passionate about educating families on how to incorporate more plant-based foods into their diets, especially for children.

Dr. Matthew Nagra

Dr. Matt Nagra is a Canadian-based plant-based nutrition expert, public speaker, and health coach. He earned his Doctorate in Naturopathic Medicine from the Boucher Institute of Naturopathic Medicine and has a Bachelor of Science in Microbiology from the University of Victoria. Dr. Nagra is an advocate for plant-based diets and focuses on helping people transition to a healthier way of living. He has written extensively on plant-based nutrition and has been featured in various health and wellness publications.

Dr. Nagra has a large following on social media, where he shares evidence-based information about plant-based living and debunks common myths surrounding this lifestyle. He was featured on the Episode 40 of The Plant-Powered People Podcast discussing fad diets and debunking health myths. In the podcast he the issues with the trendy keto diet, paleo diet, low-carb diet, bone broth, collagen supplements, and more. He also makes occasional appearances on the World of Vegan YouTube channel.

Doctor Ted Barnett

A highly respected figure in the field of vegan doctors, Dr. Ted Barnett is a practicing interventional radiologist in Rochester, New York, and the founding President of the non-profit organization Rochester Lifestyle Medicine Institute. He has extensive credentials and expertise in lifestyle medicine, and carries a BS from Yale University and a MD from Tufts University. He brings over 20 years of experience to his practice, where he champions the adoption of a Whole-Food Plant-Based (WFPB) diet as a cornerstone of optimal health.

Dr. Barnett is not only a Diplomate of the American Board of Lifestyle Medicine but also an active member of the American College of Lifestyle Medicine. Through programs like the “15 Day WFPB Jumpstart” and the “Lift Project,” Dr. Barnett empowers individuals to embrace healthier and more ethical lifestyles, making him a distinguished advocate for change in healthcare and beyond.

Dr. Brooke Goldner

Dr. Brooke Goldner is a physician and author of the book “Goodbye Lupus.” She advocates for a plant-based, whole-foods diet to heal and prevent autoimmune diseases. Dr. Goldner’s work highlights the benefits of a plant-based diet in preventing and reversing autoimmune diseases such as lupus.

She believes that a diet rich in whole plant foods, including fruits, vegetables, whole grains, nuts, and seeds, can help to reduce inflammation and promote healing in the body.

Dr. Scott Stoll

Dr. Scott Stoll is a physician and co-founder of the Plantrician Project, a non-profit organization that promotes plant-based nutrition. He has been practicing medicine for over 20 years and has seen the benefits of plant-based living in his patients. His book Alive! was published early in his career, and he has been featured in documentaries such as “Forks Over Knives” and “The Game Changers.”

Dr. Irminne Van Dyken

Dr. Irminne Van Dyken is a general surgeon who advocates for a plant-based diet for optimal health and ethical reasons. She has been practicing medicine for over 10 years and is currently located in Hawaii where she is affiliated with several hospitals in the area. Dr. Van Dyken has also been featured in documentaries such as “Eating You Alive” and “The Game Changers.”

Vegan Doctors are Changing the World

Plant-based doctors play a critical role in the fight against chronic diseases, which are some of the leading causes of death worldwide. With their expertise in the power of diet and nutrition, they recognize that a plant-based diet can prevent and even reverse chronic diseases such as heart disease, diabetes, and cancer.

By educating patients about the impact a plant-based diet can have on their wellbeing, these doctors offer a solution that not only improves health outcomes but can even reverse disease caused by decades of poor choices.

As the medical community increasingly recognizes the benefits of plant-based diets, the influence of these doctors will only continue to grow, leading the way towards a healthier, more sustainable, and compassionate future.

The post 20+ Plant-Based Doctors You Need to Know About appeared first on World of Vegan.

But why, oh why, is this tuberous root so popular?

Well, it’s widely used in worldwide cuisines, for one. Most notably, turmeric powder is responsible for giving curry it’s eye-catching golden color. And for us vegans, turmeric is the magical ingredient that turns our tofu scramble yellow, making it look just like eggs. And of course there is the recently popularized golden milk.

Beyond its use in cooking, turmeric is widely recognized for its health-promoting properties. And that’s probably why you’re here reading this right now.

Turmeric’s Many Health Benefits

We all want to be our healthiest selves, right? A plant-based diet rich in whole foods is a great baseline for optimal health, but there are always little dietary switches and additions that can improve our well-being even more. And one of those? According to the founder of NutritionFacts.org, Dr. Michael Greger, one of those nutritious superfoods is Turmeric.

One glance at Dr. Greger’s bestselling book How Not to Die and you’ll see that spices (like turmeric) are some of the most healthful edibles on the planet, and well worth incorporating every chance we can get. But of all the spices he recommends, Turmeric seems to get the most love, appearing as a suggestion for protection against nearly every category of disease, from cancer to Alzheimers to a disease that I am personally burdened with, Ulcerative Colitis.

Now, we’re not making any definitive statements here, because we’re not medical professionals. Plus, the research hasn’t gotten that far (at this point). But there is a lot (a lot a lot) of suggestive evidence that the benefits of turmeric may be much more than an ancient wives tale propagated through Ayurvedic herbalists.

What is Turmeric?

Turmeric is a member of the ginger family, and is native to Southern Asia. The tall, perennial plant grows a rhizome that is known for its healing properties and deep orange inside.

Used for cooking a range of wonderful oriental dishes and even as a natural dye, turmeric is packed with nutrients and disease-fighting components.

Turmeric’s Best Friends: Oil & Black Pepper!

In order to maximize the bioavailability of curcumin and the other fat-soluble components of turmeric in your body, turmeric should be combined with some sort of fat such as vegetable oil (like olive oil or coconut oil) or avocado.

Absorption of curcumin is also increased through piperine, a compound found in black pepper. That’s why health advocates remind us often to enjoy turmeric with black pepper.
Sure, it may sound odd to sprinkle a dash of black pepper in your morning coffee with a generous helping of turmeric, but give it a try. I do this all the time and it’s actually quite good!

Turmeric vs. Curcumin

If you’ve heard about turmeric, then you’ve probably also heard of curcumin. Turmeric contains more than 300 components of which curcumin, a powerful anti-inflammatory phytochemical, is the most notorious, and is often credited for many of the health-promoting properties of turmeric.

Many supplement companies jumped on the trend, and following popular recommendations, isolated curcumin to make curcumin-specific supplements. But as Dr. Greger suggests, taking curcumin alone may fall short of providing the full spectrum of turmeric’s beneficial properties.

While beneficial qualities of curcumin in isolation—for example as curcumin supplements—have been demonstrated, new research appears to suggest that turmeric as a whole may be even more beneficial (see Turmeric or Curcumin: Plants vs. Pills).

How Can I Use Turmeric?

Turmeric is an ingredient in many delicious recipes—from Indian curries to plant-based mac and cheese. Here are a few of our favorites:

• Tofu Scramble
• Vegan Mac ‘n’ Cheese
• Curry
• Golden Milk
• Indian Butter Tofu
• Toor Dal Soup
• Vegan Quiche
• Cheese Dip 

Add Some Turmeric To…

• Any stir fry
• Soups
• Stews
• Rice
• Beans
• Sauces
• Your morning coffee or tea

Natural Food Coloring

Turmeric also works as an effective natural food coloring, with just a tiny amount providing a bright yellow punch. Want yellow hummus? Yellow cheese sauce (or mac and cheese)? Yellow tofu? Yellow frosting? Turn to turmeric. Just a little pinch goes a long way!

Where Can I Find Turmeric? 

Today you can find fresh turmeric in many mainstream grocery stores in the form of tuberous roots that look very similar to ginger (except the flesh is bright orange rather than beige).

You can also find turmeric at nearly all grocery stores in the spice aisle, where it will be packaged as a dried, ground powder that can range from yellow to orange hues. You can also order bigger quantities online if you’re a super-user (like me). 

Finally, these days it’s also easy to find turmeric in supplement form, so getting a daily dose can be as simple as swallowing a capsule.

Turmeric Supplements

If you’re looking for an easy daily dose, Naturelo offers vegan turmeric supplements that are packed with 650 mg of turmeric along with black pepper (to make it more bioavailable in your body) and ginger (another extremely healthful root).

Naturelo’s capsules are made from vegetable cellulose rather than gelatin, which is something to look out for with any vitamins or supplements you take. Gelatin is made from animal skin and bones, and is not vegan (or even vegetarian). 

So…Is Turmeric Worth Eating? 

Aside from taking your very important vitamin B12 and making sure you get a good dose of vegan DHA, you might consider incorporating this amazing plant for its probable health-promoting powers. With few downsides and a plethora of potentially life-saving benefits, why not, right?

Just make sure when you’re whipping up some golden milk you use one of the many plant-based milk options available (holler, oat milk!) and skip the cow, okay? Cheers!

Article photos from Canva.com. Disclaimer: We are not medical professionals and this article should not be construed as medical advice.

The post Turmeric—The Magical Orange Root (And Why We Should All Be Eating More of It) appeared first on World of Vegan.

Saturated vs. Unsaturated Fats

Not all fats are made equal! Dietary fats can be categorized in two ways, saturated and unsaturated.

Here is an easy way to remember the difference: saturated fats tend to be solid at rooms temperature (think butter), and unsaturated fats tend to be liquid at room temperature (such as oils).

Unsaturated fats have been linked with heart health benefits while saturated fats have a negative impact on heart health.

Unsaturated Fats

Unsaturated fats fall into two categories: monounsaturated and polyunsaturated.

Olive oil and avocados are rich in monounsaturated fat, which can help lower “bad” (LDL) cholesterol in the blood when it’s used instead of saturated fat. Olive oil is also rich in antioxidants which also protect the heart.

Try swapping in avocado instead of butter on toast. It’s delightful! You can also add avocado to smoothies, bread or bagels, pasta dishes, vegan wraps, burritos, tacos, salads, scrambles, potato skins, sautéed greens, and beyond.

Polyunsaturated fats occur in canola oil, nuts, and fish.

How to Get Healthy Fats in a Vegan and Plant-Based Diet?

One of the reasons why the Mediterranean diet has the reputation of being one of the most heart-healthy diets is because it emphasizes unsaturated fat, especially omega-3 polyunsaturated fat.

The Mediterranean diet is brimming with colorful whole plant foods as well a generous amount of olive oil (and of course fish. You typically don’t see much meat, eggs, dairy, and refined foods in a traditional Mediterranean diet. Fish is abundant in the long-chain omega-3 fatty acids that are so cardio-protective.

So if vegans don’t eat fish, where do we our long-chain omega-3 essential fatty acids? The same place the fish get them, of course! Algae. There are a variety of algae oil supplements on the market that come in non-gel capsule form, just like fish oil supplements, minus the fishy burps.

Embracing a Healthy Diet Including Vegan Foods High in Fat

There are many ways to “veganize” the Mediterranean diet to enjoy the benefits of that heart-healthy way of eating without the drawbacks.

1.  Begin with a whole foods, plant-based diet

Fill your plate with a rainbow of vegetables, whole grains, fruits, and legumes like beans and lentils. World of Vegan has hundreds of healthy plant-based recipes to integrate into your meal time lineup!

2.  Choose olive and canola oil

Choose olive or canola oil for cooking, baking, and salad dressings. Steer clear of the ambiguous “vegetable oil.”

3.  Go nuts

Not literally, but a daily serving of heart-healthy nuts like walnuts or almonds has been associated with lower incidence of heart disease. A serving is 1 ounce (sometimes packages will tell you exactly how many nuts this is, if not or you’re buying in bulk, stick to 1/4-1/3 cup per day).

Nuts are fantastic on their own as a snack or turned into a quick trail mix, but you can also get creative with nut-filled recipes. Here are a few of our favorites.

• Date and Nut Truffles
• Lentil Walnut Meatloaf
• Walnut Pesto Pasta
• Creamy Cashew Pink Sauce Pasta
• Creamy Cashew Dill Salad Dressing
• Homemade Vegan Hazelnut Nutella
• Vegan Granola with Chopped Nuts

4.  Don’t forget about seeds

Seeds have been having a moment, thanks to the trendiness of flax and chia over the past few years. Good news: both are chock-full of healthy fats, antioxidants, and protein. Aim for two tablespoons per day. A few fantastic seeds to incorporate for healthy fats include:

• Chia Seeds
• Flax Seeds
• Hemp Seeds (aka “Hemp Hearts)
• Sesame Seeds (white or black)
• Sunflower Seeds
• Pumpkin Seeds

5. Nut and Seed Butters

If you’re not a fan of nuts and seeds on their own, nut butters and seed butters are a fantastic choice filled with healthy fats. People often ask if peanut butter is vegan, and yes, despite the misleading name, it is!

Here are some phenomenal recipes made with nut butters!

Savory Nut Butter Recipes

• Peanut Stir Fry
• Plant-Based Pad Thai
• Kelp Noodle Salad
• Soba Noodles with Veggies

Sweet Nut Butter Recipes

• Stuffed Dates with Peanut Butter
• Silken Chocolate Peanut Butter Pudding
• Peanut Butter Cookie Dough
• Healthy Vegan Milkshake

6.  Minimize processed food

Processed, refined food is not only devoid of many nutrients, but it often contains added sugar and trans-fatty acids which can be detrimental to heart health. Consider having fruit for dessert instead of baked goods and if you must have something chocolaty, enjoy a piece of antioxidant-rich dark chocolate (bonus for fair-trade!).

Here are some whole food unprocessed recipes to explore for breakfast, lunch, dinner, and snacks.

• Sweet Potato Toast
• Overnight Oats
• Vegan Polenta with Greens
• Collard Green Wraps
• Zucchini Fritters
• Almond Flax Crackers
• Cheesy Dehydrator Kale Chips

7.  Think about taking a supplement

Many people wonder, since a plant-based diet can be so lush with healthy foods and nutrition, do vegans actually need to take vitamins?

Your body likely doesn’t make enough omega-3 essential fatty acids, and if you don’t eat fish you’re not eating it either, so consider supplementing with vegan DHA and EPA. Here is some further reading that can help:

• Best Vegan Vitamins Guide
• 7 Essential Nutrients for Vegans
• Vegan Nutrition 101
• B12—Everything You Need to Know
• Vitamin D for Vegans
• Plant-Based Dietitian Directory

Recommended Vegan Nutrition Reading

• The Vegiterranean Diet by registered dietitian Julieanna Hever
• Vegan for Life by Jack Norris and Ginny Messina
• Vegan for Her by Virginia Messina and JL Fields

This article was originally written by vegan registered dietitian Taylor Wolfram, and has since been updated to include additional resources and recipes not necessarily endorsed by Taylor Wolfram. Disclaimer: The information presented here is not to be construed as medical advice or used to diagnose, treat, cure or prevent any condition or disease.

The post Plant-Based Fats: The Best Healthy Vegan Foods High in Fat appeared first on World of Vegan.