Where do vegans get their … ?
Being vegan or vegetarian is so foreign to some of us that we have no idea what the concept involves or how it can possibly be healthy to cut out whole food groups from the diet. When we are brought up in a society that tells us we need meat for protein and iron, dairy for calcium and fish for omega 3s, it’s not hard to see why we would be sceptical of making the switch to eating purely plants. But what they don’t teach us at school or in food industry-sponsored marketing is that these nutrients can easily be obtained from plant-based sources.
Here is a list of what to include in your diet if you’re worried about becoming deficient in any of these nutrients.
Protein
Quinoa
Spirulina (One of the highest known protein sources on Earth containing 70% complete protein. Steak consists of only 25% protein once cooked.)
Lentils
Chickpeas
Black beans
Beans
Legumes
Bulgur
Spinach
Broccoli
Nuts
Seeds
Hemp seeds
Chia seeds
Bee pollen (not technically vegan)
Goji berries
I also need to mention that our Western obsession with protein is doing us more harm than good. It is incredibly difficult to become deficient in protein! According to the Physician’s Committee For Responsible Medicine, we don’t need anywhere near as much protein as we think, and excessive protein actually causes more trouble. Our bodies handle plant proteins much better than animal proteins as anything that is animal derived is acidic and difficult to digest.
Iron
Green superfoods like barley grass, wild blue-green algae and spirulina
Dark, leafy green vegetables
String beans
Turnip
Mustard greens
Shiitake mushrooms
Romaine (Cos) lettuce
Blackstrap molasses
Asparagus
Broccoli
Chickpeas
Leeks
Lentils
Brussels sprouts
Sea vegetables such as kelp
Herbs and spices such as thyme and turmeric
Barley Grass powder (Has five times more iron than spinach and seven times more vitamin C and bio-flavonoids than orange juice.)
Note: Vitamin C increases iron absorption, so if you are worried you’re not getting enough from your plants, pair them with a vitamin C source.
Calcium
Barley grass powder (barley grass has 11 times more calcium than cows milk.)
Chickpeas
Broccoli
Dark leafy green veggies
Beans
Kale
Brussels sprouts
Sesame seeds
Tahini
Almonds
Almond butter
Blackstrap molasses
Omega 3
Ground Flaxseeds
Flaxseed oil
Hemp seeds
Hemp oil
Chia seeds
Chia oil
Walnuts
Spirulina
Wheat germ
Vitamin B12
This is the one area where vegans do need to take a supplement. You may be surprised to know that many meat eaters are also deficient in B12. This is because this vitamin can only be absorbed in the small intestine, and due to common intestinal ailments, even many meat eaters who consume high levels of B-12 are unable to absorb it in their gut.
Always be sure to take B12 supplements made from methylcobalamin and not cyanocobalamin. Cyanocobalamin is a cheap, synthetic chemical made in a laboratory. Methylcobalamin is the form that exists in nature and it is better absorbed, better retained, and contains no toxic cyanide. That’s always a bonus.
Before I made the switch, I was so clueless that I thought all vegans were frail tofu eating hippies. I never in a million years thought that I would be one of them. What I didn’t realise back then is that a plant-based diet is not restrictive at all, and it is certainly not unhealthy. “What can you eat if you’re vegan? You must starve!” Is a question I am asked regularly, to which I answer, “Everything! Besides meat and dairy.” Believe it or not, but removing these from your plate does not limit your culinary choices – it actually makes room for a whole world of delicious healthy foods.
Click here to read why I don’t recommend soy as a healthy substitute for vegans and vegetarians.
If you’re vegan or vegetarian, what is the most common misconception you always have to clear up?
If you’re a meat eater, is there anything you are particularly concerned about with a plant-based diet?
Positive affirmation for the day: I have total faith that everything is going to be amazing.
MAKE PEACE WITH YOUR PLATE: HOW TO END YOUR TORTURED RELATIONSHIP WITH FOOD.
HAVE YOU BOUGHT YOUR COPY OF MY NEW E-BOOK YET? CLICK HERE TO READ WHY THIS BOOK WILL PUT AND END TO THE VICIOUS CYCLE OF DEPRIVATION, BINGING, AND GUILT FOREVER.
Like this post? Share the love!
Share on Twitter Share on Facebook Share on Pinterest Share on Google+
POSTED IN: B12, calcium, iron, legumes, omega 3, plant-based diet, protein, quinoa, spirulina, vegan diet, vegans, vegetarian, vitamin B12
join the tribe
Join the green mo revolution! Subscribe to get Jess's updates & Green Mo Revolution e-book FREE with over 80 green smoothie recipes!
Write a Reply
I loved this post!! Keep fighting the good fight Jess!!
Great post honey xx
When I tell people I’m a vegetarian they assume I’m a lesbian. I’m serious. And when my friend (who actually is a lesbian) discloses her sexuality, people assume she’s a vegetarian. She’s totally not.
True story. She and I both find this bizarre.
That is really funny! You guys need to make shirts! “I am not a lesbian” and “I am not a vegeterian” then on the backs “vegeterian” and “lesbian” and take pics!
Another fantastic and helpful post Jess, thanks! Do you know any B12 supplements made from methylcobalamin? All the ones I’ve looked into are made from cyanocobalamin.
Thanks 
Amy » Thanks Amy! We buy ours from the Natural Food Store in Forest Glen. They actually make it up themselves. You may have to ask at your supplement or health store for one that contains methylcobalamin as most on the shelf are cyanocobalamin. x
Pure Essence Labs- One ‘n’ Only Womens Formula contains methylcobalamin as B12. They are not in every store, nut you can order them off of amazon and they are vegetarian.
hi there jess
i was watching the gerson tapes the other day and charlotte says that legumes (chickpeas etc) aren’t allowed in the therapy because they have enzyme inhibitors in them which inhibit their digestion in humans. she stressed that only live (not dormant) food should be consumed. hmmm, maybe her tapes are old since i do remember you saying somewhere else that you were now allowed a few chickpeas in your diet.
by the way, i was wondering, do you ever get your iron levels checked (and i mean TIBC, trans sat, ferritin etc)? i noticed with me that my iron levels were very low so i dropped back one of my coffee enemas per day (since i know that caffeine inhibits iron absorption) and a month later, my TIBC and ferritin has improved).
by the way, do you mind if i also ask where you buy your enema kits from? i thought you got yours from ishi medical so i bought some from there (with shipping they end up costing about $12 each) but they don’t look like the one you use in your “how to do a coffee enema” video. those ishi medical ones are so much cheaper than buying them in australia (i bought an enema kit from the gawler foundation for $68 plus shipping but it broke ).
thanks heaps in advance.
Leesa » Hi Leesa, yes that is correct. Legumes are not allowed on the Gerson diet. I just introduced a few chickpeas and lentils, but they are technically not allowed. I only have my iron checked in my complete blood count I think and I am pretty sure it has been normal. Yep, I buy my enema buckets from ISHI. They are so much cheaper! x
Fantastic! Today I had a similar discussion about this with a friend in my nutrition lab. Great and informative post!
Fantastic article, Jess. Good on you for getting this info ‘out there’. There is a loooong way to go re education about veganism . Blessings
Hi Jess
Quick question about calcium. You have almonds and almond butter listed, what about Almond Milk? Would there be much calcium in that?
Sophie
Sophie » Yes there would! That’s a good one too – anything that comes from the almond in its whole form. x
When people find out I’m a vegan the most common thing they say is “but you look so normal and healthy!” I have learnt to take it as a compliment, funny what some people say!
Fantastic info regarding the B12 supplements, just checked mine and its Cyanocobalamin! I had no idea it was toxic cyanide or cheaply produced! Wow, people certainly do not consume B12 supplements to get a healthy dose of cyanide daily!! Will certainly be making a switch. Thanks so much Jess, I want you to know how much your blog impacts my life; I have made countless ‘switches’ and changes to better my health that occur as part of my every day living, all thanks to your commitment on educating and spreading the word on all things healthy. I am so appreciative xx
I am bit concerned that somehow wrong message is passed here. ‘To be healthy vegetarian/vegan you need to take supplements.’ To me this says that mother Nature did not create us to live on plants only. Of course having more plants than animal product in your diet is better fro you – but any extremes are obviously not (I have nothing against vegetarians or vegans).
If you are healthy and need to inject yourself or take stuff that is produced somewhere in a factory I do not think you are doing yourself any good.
Hi Jess & Readers,
A little bit off topic , but quick question: I have a killer sore throat today any natural remedies so I don’t have to take any drugs?
TIA
Hey Midge, in the past I found gargling and then swallowing the following really helped me with a sore throat:- Apple Cider Vinegar (about a capful) and a spoonful of Raw Honey mixed in a glass of warm water. Also Lemon Juice with Raw Honey in warm water is good too. Hope you feel better soon!
I gargle cayenne pepper in a bit of water. I gargle as long as I can each time, spit and repeat a number of times and usually my last mouthful I hold my nose and swallow. ; ) I also gargle and swallow lots of olive leaf extract.
Hey Jess,
I noticed that Wheat Grass is not on the list anywhere but Barley Grass is listed numerous times. Does that mean that Barley Grass contains more nutrients than Wheat Grass? I always assumed Wheat Grass was better, but that’s probably just becuase it is advertised a lot more!
Hey Jade, wheat grass is good also. Super high in chlorophyll and really good to include in your diet. Barley grass is just a better substitute for these certain nutrients. x
Awesome post, thanks Jess!
Although I much prefer a plant based diet I don’t call myself a vegetarian/vegan because as soon as I do that I find people attacking me if they see me eat a piece of chicken or fish every once in a while. I think the biggest misconception about preferring to eat plant based is I must be lacking protein and iron from my diet but I also find people curious about what I eat in general. Trying to explain to someone that there are non-animal sources of protein and iron that are just as good for you can be frustrating sometimes. Showing them that there is so much variety in plant based eating is fun though and I really enjoy teaching others new ways of eating.
Hi Jess,
I have restricting meat consumption for a few weeks now and have noticed the opposite effect on my skin. All Vegans talk about glowing skin and just wondering if it is part of detoxification…
Thanks Lucky
Hi Lucky, this could definitely be the case. I don’t have glowing skin either yet and I put it down to toxins STILL coming out of my body. If your liver isn’t processing toxins as well as it should, they will try to come out through the skin. I would give it time and see what happens. x
The most common misconception I always have to clear up by transitioning to a vegan lifestyle is that I am making my kids unhealthy and they will get sick (because I am bringing them up on the same diet).
I think you are doing a wonderful thing for your children, Lucy!
Each to their own, but your children will have such an innate care and awareness of the world that it cannot be anything but a beautiful thing! X
Hi Jess and Friends
Just wanted to know if anyone else has had the same problem as me..
I cannot bring myself to eat meat, dairy, eggs – I just can’t. It makes me feel guilty and I, as a human being, can’t do it!
Since moving over to a vegan diet some nasty changes have started to occur…
I have really bulked up, my stomach is always in knots, my skin has gone quite bad, I have no energy..
I am a dedicated health food lover – so no packaged foods for me! I only eat what nature provides, nothing from a packet. Just fresh fruit, veggies, wholegrains, nuts and seeds, beans and legumes. Unfortunately, when I eat fruit, legumes, beans and most grains I get very sick. I saw a nutritionist – who was also vegan and very empathetic – who told me that I had intolerance to fructose, fructans, lactose, polyols and Galacto-Oligosaccharide which means no beans, legumes, gluten (no problem) dairy (no problem) minimal fruit and a lot of veggies cut out..
I don’t know what to do!!
Has anyone else had this problem?
It’s like my head wants to be vegan but my body won’t let me!!!
Any thoughts?
Love, Lauren xxx
Oh wow Lauren that sounds intense! I’m sorry I don’t have any answers for you but I just wanted to express my empathy…sounds tough. When I had cancer I was treating it naturally for about a year and my doctor put me on a diet from Gabriel Cousins which was totally raw and no fruit or high carbohydrate vegetables. I freaked out at first but I ended up finding lots of recipes. You might like to check out his website to get some recipe ideas. If you email me ([email protected]) I can send you through all the recipes I have.
Best of luck,
Amanda x
Thank you Amanda, that is so kind!
Hi Lauren, I have actually heard of people whose bodies don’t do super well on a vegan diet. One of my friends in particular is a yoga teacher and wanted so badly to be vegan because she just didn’t agree with eating meat, but her body didn’t agree with it. She gained weight, and her skin broke out. I think she ended up having to add a small amount of really high quality organic meat into her diet. Everyone is different and no one diet works for everyone. I would suggest having a live blood culture done with a good naturopath. This may give some indication to what is going on. xx
Thank you so much Jess, it means a lot for you to reply
I guess that it is all about finding the balance between what your body needs and the way you want to live your life!
xxx
hi lauren
i have a very debilitating condition which is nervous system related.i was similar to you in that i didn’t know what to eat and everything i ate seemed to make me sicker.but then i found the gerson therapy and because of my previous experience with things that didn’t work, i really started out very basic … with only fruits and organic vegetables. i’ve learnt that you can’t believe everything you hear.so for me, i don’t take any of the supplements except i do B12 injections, put lugol’s soln on my skin and take a small amount of thyroid.when i took other supplements previously, my skin went yellow and my eyes went grey. there are many fillers and crap in vitamins, not to mention that they are mostly sythetic. the things that i react terribly to (apart from vitamins and medications and all proceeded food) is nuts/seeds/legumes and ALL oils/fats and salt.seriously, if you cut out these things, i’m betting that your body will better tolerate your fruits and vegetables. but the other thing is: are you eating organic vegetables and peeling conventional fruit (if it has a skin)? these things were also very important for me. and also,very important was: are you drinking from plastic water bottles? plastic does leach into the drinking water from the bottle. once i omitted these things nuts/seeds/legumes/fats/oils/salt/plastics and ate only fruit and organic vegetables (and their juices) and my body dextoxified (with the help of coffee enemas), i found that i wasn’t having all the adverse reactions (which i was previously blaming on various fruits like oranges etc)? when my body was very toxic, it didn’t matter what i ate, i seemed to react to everything. but now things have settled down alot. apart from B12 injections, iodine onto the skin, thyroid, fruits, organic vegetables and their juices, the grains that i have found i can eat without reacting to is organic oats and organic rye flakes. i grind the rye flakes up in my coffee grinder and then make a dough out of them (and the grind up oats) and bake them like a pizza base and i don’t get a reaction from eating this. but i cannot use organic rye flour.i’m guessing because any processing can introduce impurities into the flour which then can react with me. i hope this helps.
Wow Leesa thank you so much!!
It’s nice to know that I am not alone!
I am looking into a few different treatments at the minute as I have tried countless doctors, medications, tests, naturopaths, home remedies, homeopaths and anyone who has an opinion really!
This is definitely something I will be looking into, its so great to hear that you are having such a positive result!!
Thank you so much for your time and energy! I appreciate it more than I can say xxx
Hi Lauren,
I know this is an old post but I wondered if you had ever found a solution to your problems as I am going through the same thing and it’s driving me crazy! I feel like when I ate crap and processed food, I was glowing and full of energy, and now, after a year of eating a super healthy vegan diet, I look like death and feel awful most of the time… I too can’t tolerate a lot of fructans, etc (trying to follow a low FODMAP diet) and am now looking into the ‘failsafe’ diet too, to see if that helps. ANy advice you could give would be amazing!!!!
I love this post Jess! I’ve been a vegetarian since I was a teen and a vegan for the past few years and I get askes these questions all the time! Especially the one about protein! Everyone also asks me whether I get sick often, which is funny, because I very rarely do. I think that most people who are veg are much more likely to be conscious of their diet nad are much mroe aware of what they are eating and in making sure they have a good nutritional balance, so are probably healthier than most carnivours are. Thanks for writing this post!
Awesome post Jess. I’ve been vegetarian for seven years now and there are a couple of questions I have to answer quite frequently:
1. Why did you become vegetarian?
2. What do you eat if you don’t eat meat?
I don’t actually mind having to answer these questions so long as the person asking them is genuinely curious rather than judgemental. It’s a shame I find these questions are asked by more of the latter. If I do get questioned by someone more confronting than curious, I just respond to their question with “What’s something you don’t eat? Why don’t you eat that? But how do you get your (insert calcium/protein/iron/etc. here) if you’re not eating (insert their hated food here)?”
They tend to get the hint pretty quickly.
I love this post! So many people believe that we NEED meat in our diets. Since I made the ‘switch’ I have never felt better, i manage my weight much easier and I eat better foods than before.
Having been vegan for more than 15 years, I love the fact that more people are now embracing this lifestyle and understnading how healthy and beneficial it can be (to us as well as animals!)
Currently nearing the end of my chemotherapy (for breast cancer) medical staff are amazed at how well I’ve been coping with the side effects – or lack thereof. I’m absolutely convinced it’s down to my vegan diet.
Hey Jess awesome post… Regarding Blackstrap Molasses, i remember reading this:
http://www.rawfoodexplained.com/sugars-and-other-sweeteners/blackstrap-molasses-super-junk-food.html
Is there any validity to this?
I’d love to know about weather blackstrap molasses is good or bad as I was reacently thinking about using it for a calcium & iron boost for my 3 vegan kids (green veg not that easy to get into them, but we’re working on it). I didn’t feel such a highly refined ‘food’ could be that benefital? I think on the whole though it is hard for vegans to miss out on important nutients as we put so much thought in to what we eat
Hi Thom, This is the first time I’ve ever heard anyone say anything bad about molasses. Sure it doesn’t taste great on its own, but I can think of plenty of other natural foods that don’t taste all that wonderful. I’m not sure if I believe this article, but I will look into it further. I just did a quick search and couldn’t find anyone else talking about it being bad. I’ll let you guys know if I do though! Thanks for the heads up.
My grandmother’s cure for a sore throat was when you are going to bed, wrap your neck with a strip of cotton material dipped in cold water and rung out. Then cover this with a strip of woolen material, making sure to cover the underneath one. Pin on securely and sleep all night with it on. The theory is the cold brings blood rushing to the spot to flush away the germs and the warm then prevents you getting a chill. Have also used it on injured limbs, like sore knee. My dad used it on us kids and I carried it on with my sons.
There are many brands of Spirulina. I am interested in trying, but which do you recommend?
Viv » Hi Viv, I recommend Hawaiian Pacifica Spirulina. This stuff is really good, plus the taste is good. It’s not fishy like some I have tried. x
Thanks Jess for all your information.
I’ve been a vegetarian for many many years but I always find something new to read in your posts.
They are so informative.
Thank You & keep up the great work
I eat vego every second night, but I didn’t think I could give up meat with my dodgy iron levels. Need to get me some of that barley grass powder, I think! Thanks as always for the great info!
Jess,
A quick question about Tempeh or Seitan. Do you use or recommend either as part of your eating plan? I know they aren’t on the Gerson diet per se but I wonder if that’s because they are soy/gluten based (respectively) or if it was unfamiliarity that caused them to be excluded. Just wanting to get your thoughts about these possible foods.
I’m slowly moving myself and my family toward a gerson-style diet. We’ve made great strides away from S.A.D but would like to try some new things. I’ve been reading about these but can’t find anything about them in relation to gerson or as far as them being “healthy” per se.
Many blessings,
Joshua
Joshua » Hi Joshua, I don’t eat tempeh because it is soy (this is also why Gerson doesn’t include it – no soy allowed at all because of health reasons). I don’t think it hurts for someone who isn’t on Gerson to eat organic tempeh every now and then though. It’s fermented, so it is much better than tofu. As for seitan, I am not 100% sure of the reasons why it isn’t includes on Gerson. I’m guessing because it is gluten based and therefore difficult to digest. This is why I don’t include it in my diet, however I don’t think small amounts would hurt. Good on you for making so many awesome changes!
Super post! 
I’m vegan and have not eaten animal flesh since I was 12, thats 15.5yrs ago! And I’m healthy as any – I feel and look years younger than what I am, and people ask for ID when they hear my age (no joke). Most people think I’m 19-20 
It makes me giggle.
Anyway! Reckon many vegans/vegetarians/raw foodists are walking examples that the diet is life giving and rewarding and not deficient.
Such specific diets are more down to earth, clean and back to our roots – as the consumer usually avoid high processed high sugar anything. Besides, supporting the meat&dairy industry is prob the most ridiculous and un-earthly thing one can do.
Hi Jess – This post is so helpful. I keep referring back to it as a reference. I’m transitioning to a more organic, plant-based diet and was wondering – Do you have any opinions about Nutritional Yeast as a source of B12 vs. supplements? Thanks! Katie
Hi Jess, I’m going to a family reunion on Sunday where there will be 16 people and 10 of us are vegetarian! I’m quite excited as I am never in the majority!
One of the most common things said to me is “your body needs a little bit of everything”. My standard reply is “ah, well my body is the healthiest body I know!”
Love your work
Dani
I love this article! These are the main questions I get asked as a vegan. Thank you!
If people wonder where vegans or vegetarians get their calcium from.. best thing to answer is: “Then where do cows get their calcium from?!”.