12
votes
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After how long will one see symptoms of lack of B12?
This depends on the B12 status the person had initially, and probably on other unknown individual factors. While there are no proven natural wholefood sources of B12 that are vegan, it's possible that ...
- 11.7k
11
votes
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When taking B12 supplements, is it a viable strategy to take higher dose every few days as opposed to lower dose every day?
From the Vegan Society:
To get the full benefit of a vegan diet, vegans should do one of the
following:
Eat fortified foods two or three times a day to get at least three
micrograms (...
- 2,424
11
votes
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Are there any specifics related to veganism and working out?
To make it short, veg*an athletes should follow the same recommendations as veg*ans that are not athletes. Indeed, several studies have been done on the topic and here I summarize the most important ...
- 5,749
11
votes
Can you achieve sufficient daily complete proteins as a vegan if you only eat grains, fruits, vegetables and other whole foods?
It is very easy to get adaquate protein from whole plant based products. Below is an excerpt from an article published in the Western Journal of Medicine in May 1994:
... Protein needs are the ...
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10
votes
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Which foods benefit from soaking before cooking?
While I appreciate the orientation towards an analytical, scientific and health perspective here, I have not ignored culinary considerations where they seemed important.
This post is a work in ...
- 11.7k
9
votes
Can vegan diets have a positive effect on people with diabetes?
Yes, definitely.
There are several investigations assessing this issue. In several clinical trials (1, 2) Dr. Barnard has prooved that a low-fat vegan diet can improve serum values of HbA1c and ...
- 5,749
9
votes
Bananas - the pros and cons of living off them
Here's what's in 100g of banana according to Wikipedia (percentages based on recommendations for adults)
Nutritional value per 100 g (3.5 oz)
Energy 371 kJ (89 kcal)
Carbohydrates 22.84 g
Sugars ...
- 11.7k
9
votes
What are the best sources of vitamin B12 for vegetarians?
1. General vegetarians (Non-vegans)
For non-vegans, dairy products seems to be the best source, as mentioned in other answers as well. List of top 4 (I'm excluding eggs):
1: Cheese
The amount of ...
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9
votes
How should one adapt a vegetarian diet after breaking a bone?
This answer would be most likely the same for a non-veg*n question, since there is nothing specific that you should look out for as a result of your diet.
The bones are made mostly out of rigid form ...
- 6,070
9
votes
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Is it our natural way of living to be a vegetarian?
The truth about the natural diet is that our ancestors were eating whatever they could get their hands on. They could digest meat as well as vegetables. Some humans have been fed mainly bread their ...
- 406
8
votes
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Are there vegan Omega 3 pills?
Vegan omega 3 supplements are widely available. In the UK they can be found in any "health food" type store, for example.
Typically these supplements are flaxseed oil or linseed oil in non-gelatine ...
- 11.7k
8
votes
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What vegan food should I feed to a baby?
Here's some of the UK NHS's advice on feeding babies, with the non-vegan bits edited out.
Your baby's first foods can include mashed or soft cooked fruit and
vegetables like parsnip, potato, yam,...
- 11.7k
8
votes
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Where do vegans get their Omega-3's? [not ALA]
I personally do not worry about the EPA and DHA intake that I have. When I used to care about my Omega 3 (ALA) intake, I consumed a lot of flax seeds and chia seeds which are both pretty high in Omega ...
- 6,070
8
votes
Alternative vegan sources of Omega 3
What are vegan sources of Omega 3 that are not algae, seeds, or nuts?
It seems you're in luck - it should be easy to obtain from these sources:
Vegetables, especially green leafy ones, are good ...
- 318
7
votes
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How often should a vegan have a blood test?
I agree with GabrielF in that there is no reason to needlessly complicate veganism.
When you start a new diet, it is definitely good idea to monitor the changes this may induce in your body and so ...
- 6,070
7
votes
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Are (plant-based) vitamin D₂ supplements as effective as vitamin D₃?
Vitamin D is often treated generically, sometimes even not specifying the index. According to this article, there are five Ds (D1, D2, D3, D4 & D5) and only D2 (ergocalciferol) and D3 (...
- 3,680
7
votes
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Are there risks from eating too much nutritional yeast?
Nutritional yeast is best consumed in small amounts daily.
Nutritional yeast is a very high source of niacin (Vitamin B3). The tolerable upper limit (TUL) for niacin is set at 30 mg per day because ...
- 7,007
7
votes
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Is there a single vegan recipe that can be nutritionally sufficient for a long period of time?
This is pretty much the same goal that Rob Rhinehart (the founder of Soylent) set out to accomplish.
He created a highly engineered recipe of soy protein isolate, maltodextrin, isomaltulose, soy ...
- 7,007
6
votes
Accepted
How can I determine how much protein I need in a vegan diet?
If you are having issues reaching your protein goals, you can supplement your diet with soy protein powder. It's cheap, a source of all 9 essential aminoacids, and it has a bland taste, so you can mix ...
- 1,882
6
votes
Is Vitamin A plentiful in cooked or raw vegetables?
Sources of Vitamin A
There are two dietary sources of vitamin A:
Taking up retinoids (vitamers of vitamin A) directly, which occurs in animal based, non-vegan food.
Converting a form of provitamin A ...
- 2,305
6
votes
Accepted
How to obtain the best iron absorption from spinach?
It's not the oxalic acid, it's the calcium:
CONCLUSION:
Potassium oxalate did not influence iron absorption in humans from a kale meal and our findings strongly suggest that OA in fruits and ...
- 1,882
6
votes
How to be healthy during a vegan pregnancy?
I've never seen a doctor recommend meat for pregnant women, even non-vegans/non-vegetarians. Meats have above-average rate of food poisonings, and most farm animals are raised with hormones. If ...
- 1,882
6
votes
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What nutrients should vegetarians supplement while weight training?
I hope you've read the closely related answer (here).
Intensive sport training, and therefore weightlifting, demands higher levels of nutrient intake. The nutrient that is most likely to be ...
- 5,749
6
votes
What are the best sources of vitamin B12 for vegetarians?
Animal products in general are really good sources of B12. This applies to milk and the products that are made from it and I would argue that eggs are a good source of it too, although your definition ...
- 6,070
6
votes
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What amount of vitamin B12 is required per day?
For vitamin B12 oral intake, 1,000 mcg daily is both safe and sufficient.
Update: A recent randomized controlled trial of vegetarians and vegans who were marginally B12 deficient showed that 50 mcg ...
- 7,007
6
votes
Is there a single vegan recipe that can be nutritionally sufficient for a long period of time?
Simple and Less Tempting
For the purposes mentioned in the question (clarity of mind, weight loss, mental reward by not worrying too much about food), it is enough to have some sort of simple, but ...
- 691
6
votes
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Does any combination of a cereal and a legume provide the complete range of amino acids?
Yes, that is correct. Grains and legumes, for example, can be called complementary amino acid sources because when you combine the one with the other, you get all of the essential amino acids. Nuts ...
- 226
5
votes
Accepted
How does cooking affect Omega 3 oils in flax, chia and other seeds?
I remember seeing some information about this before when I started supplementing flax meal in my diet. I remember that flax seed oil cannot be heated but whole flax and flax meal can be. I also ...
- 441
5
votes
Is there a good rule of thumb for eating correctly?
I ran my personal best of 2:49 at the Boston Marathon after one year of training under a pretty strict vegan diet. (I'm still vegan but running less these days). My diet wasn't complicated at all, I ...
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5
votes
Is there a good rule of thumb for eating correctly?
A common rule of thumb I've always heard is by Michael Pollan, a food author:
Eat food, not too much, mostly plants.
Specifically:
Don't eat anything your great grandmother wouldn't recognize as ...
- 231
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