Raw Choc Vegan Peppermint Cake
Posted by Nicole Frain
Recipe difficulty: Hard
Vitamin B12 is found largely in animal products, meaning it can be difficult for vegans to come by. Research shows that even vegetarians, who may get more vitamin B12 via dairy products, are low on Vitamin B12. The evidence has found vitamin B12 deficiency for specific populations as:
- 62% among pregnant women
- Between 25% and nearly 86% among children
- 21-41% among adolescents
- 11-90% among the elderly.
And not surprisingly, higher rates of deficiency were reported for vegans in comparison to vegetarians, with researchers recommending that vegetarians and vegans regularly consume supplements containing vitamin B12.
Vitamin B12 is critical to consume because it helps keep your nerve and blood cells healthy.
Vitamin B12 also assists in making DNA; the genetic material in all cells.
Foods high in Vitamin B12 for vegans
Research suggests 2.4 micrograms for men and women and 2.6 micrograms for pregnant and lactating women. **Vitamin B12 options for vegans:
Food | Micrograms per serving | Percent DV* |
---|---|---|
Beef liver, cooked, pan-fried, 3 ounces | 70.7 | 2,944 |
Clams (without shells), cooked, 3 ounces | 17 | 708 |
Tuna, bluefin, cooked, dry heat, 3 ounces | 9.3 | 385 |
Nutritional yeast, fortified, from several brands (check label), about ¼ cup** | 8.3 to 24 | 346 to 1,000 |
Salmon, Atlantic, cooked, 3 ounces | 2.6 | 108 |
Beef, ground, 85% lean meat/15% fat, pan-browned, 3 ounces | 2.4 | 100 |
Milk, 2% milkfat, 1 cup | 1.3 | 54 |
Yogurt, plain, fat free, 6-ounce container | 1.0 | 43 |
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving** | 0.6 | 25 |
Cheese, cheddar, 1½ ounces | 0.5 | 19 |
Egg, whole, cooked, 1 large | 0.5 | 19 |
Turkey, breast meat, roasted, 3 ounces | 0.3 | 14 |
Tempeh, 1/2 cup** | 0.1 | 3 |
Banana, 1 medium** | 0.0 | 0 |
Bread, whole-wheat, 1 slice** | 0.0 | 0 |
Strawberries, raw, halved, 1/2 cup** | 0.0 | 0 |
Beans, kidney, boiled, 1/2 cup** | 0.0 | 0 |
Spinach, boiled, drained, 1/2 cup** | 0.0 | 0 |
Source: National Institutes of Health: Vitamin B12 Fact Sheet for Health Professionals
You can see how there's nothing in the last 6 items. Therefore, getting enough all the time can be challenging.
So, a convenient way to get enough vitamin B12 is with our Bulk Nutrients Green Fusion supplement, which contains 1 microgram of vitamin B12 per serving or Bulk Nutrients Spirulina which contains a whopping 17.5 micrograms of vitamin B12 per serving.
Vegans are "especially" at risk for iron deficiencies given the Iron found in plant-based foods is more difficult to absorb and use.
Iron is found mostly in our blood and helps it to transport oxygen. The feeling of being exhausted or tired is associated with severe cases of iron deficiency.
Recommendations for daily iron intake are 15 milligrams for women and 10mg for men (women need more due to the losses that come about due to their menstrual cycle).
However, iron can be obtained from bread and greens for vegans, as the below illustrates:
Food product | Typical portion size | Iron in mg/portion |
---|---|---|
Spelt bread | 1 slice (50g) | 2.1 |
Soy bread | 1 slice (45g) | 2 |
Whole grain buckwheat bread | 1 slice (45g) | 1.7 |
Whole grain oat bread | 1 slice (50g) | 1.4 |
Whole grain bread with sesame seeds | 1 slice (50g) | 1.3 |
Whole grain bread | 1 slice (50g) | 1 |
Rye bread | 1 slice (45g) | 0.6 |
Oats | 60g | 2.7 |
Muesli | 50g | 1.7 |
Cereal flakes | 2 to 3 tbsp (20g) | 0.8 |
Food product | Typical portion size | Iron in mg/portion |
---|---|---|
Chanterelle mushrooms, steamed | 200g | 11.6 |
Black salsify, steamed | 250g | 5.5 |
Spinach, steamed | 150g | 4.6 |
Swiss chard, steamed | 150g | 4.6 |
Canned chickpeas | 150g | 3.3 |
White beans (dry), cooked | 150g | 3.3 |
Green peas, steamed | 250g | 2.5 |
Lamb's lettuce | 100g | 2 |
Green cabbage, as traditionally prepared at home | 200g | 1.9 |
Brussel sprouts, steamed | 250g | 1.7 |
Leeks, steamed | 200g | 1.3 |
Asparagus, steamed | 200g | 1.3 |
Beetroot, cooked | 150g | 1.2 |
Thyme, fresh | 5g | 1 |
Parsley | 15g | 0.5 |
Garden cress | 15g | 0.4 |
Food product | Typical portion size | Iron in mg/portion |
---|---|---|
Pistachios | 60g | 4.4 |
Cashews | 60g | 3.8 |
Sesame seeds | 20g | 2 |
Strawberries | 250g | 1.6 |
Blackcurrants | 125g | 1.6 |
Raspberries | 125g | 1.6 |
Dried apricots | 25g | 1.1 |
Kiwis | 125g | 1 |
Dried figs | 25g | 0.8 |
Yeast flakes | 5g | 0.8 |
Rhubarb, cooked | 150g | 0.6 |
Nectarines | 125g | 0.6 |
Food product | Typical portion size | Iron in mg/portion |
---|---|---|
Tofu | 100g | 2.8 |
Whole grain rice, boiled | 180g | 2.2 |
Millet, cooked | 80g | 2.1 |
Whole grain pasta with soy protein, cooked | 125g | 2 |
Parboiled rice, boiled | 180g | 1.9 |
Whole grain pasta, boiled | 125g | 1.6 |
Pasta (without eggs), boiled | 200g | 0.9 |
White rice (milled), boiled | 180g | 0.5 |
But when life gets busy, it's not always easy to consume the amount of iron you require.
Our Bulk Nutrients Vital Pre Mix vitamin blend contains 3.2 milligrams of iron, making it easy for you to get enough iron when you need it.
Whilst research shows omega 3 fatty acid intake is essentially the same between vegans and omnivores, what differs is the intake of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which is "virtually absent" in vegans. Omega 3s are important for our wellbeing due to their role in our heart health.
Research shows omega 3 fatty acids are found in fish but also in many nut oils, krill and algae. You'll need a minimum of 250–500 mg combined EPA and DHA every day.
Whilst spirulina (a supplement that we possess) is obviously an algae, it seems the aforementioned daily requirement is not found in a high enough dose. But the way around this is simply by adding chia seeds or flaxseed oil to your protein shakes in order to get enough!
So, there are three supplements that can help you achieve optimal health as a vegan, and ensure you don't go without enough vitamin B12, iron, and fatty acids EPA and DHA. By planning ahead with these aforementioned supplements and foods, you're giving yourself your best chance at great health!
Like many, Dayne was once desperate to lose weight and get into shape. But everyone he asked, everything he read, lead to the same place... nowhere.
His journey started there - researching science journals and completing a Sports Nutrition Specialist qualification so he could make weight loss easier.
More about Dayne HudsonWith over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.
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