Being a Vegan Woman
If you, like Natalie Portman, are a vegan and also happen to be a woman, then this is the article for you. When you cut something out of your diet, be it gluten, meat, eggs or dairy, it is hugely important to make up for it elsewhere in your diet. One thing SO many people say to me in a smug, know-it-all way is “But where do these….vegans…..get their protein from?!” So, I’ve written this very handy, print-and-keep article about how to make sure you continue to get enough vitamins and balance from your new diet, especially as a woman.
What Female Vegans Need:
Vitamin A boosts your immune system, improves vision and cuts risk of heart disease.The best sources are from orange vegetables and fruit like carrots and melon.
The most important vitamin for young women is B9 (folic acid), which keeps red blood cells healthy and guards against cancer and birth defects. During pregnancy you’ll need to get more vitamin B in your diet, so consider speaking to your health visitor about supplements. The best sources of Vitamin B are in whole-grain bread, asparagus, beans and fortified breakfast cereal.
Vitamin C can boost your immune system and prevent heart disease, prenatal problems, and eye illnesses. An orange contains almost all your daily recommended dosage, but vitamin C is also in red pepper and broccoli.
Doctors believe Vitamin D can reduce your risk of breast cancer by as much as 50 percent, and it may offer protection from both ovarian cancer and diabetes. It also helps calcium absorption. Orange juice contains small amounts of Vitamin D, but look into getting a supplement too.
Women start losing bone density in their twenties and calcium is the best defence. Calcium equals strong bones. As you may have guessed, yogurt, milk, and cheese contain calcium, but they also contain lots of fat. Broccoli, okra, bok choi, dried figs, kale, almonds and oranges contain calcium, as well as fortified foods like oatmeal, tofu and soya milk. Just check the labels.
Iron is so important for women, especially those who have heavy periods. A lack of iron can cause anemia and a weak immune system. Most people associate iron with a big beef steak, but other sources include fortified breakfast cereals, sunflower seeds, nuts, tofu, wholegrains, spinach and dark chocolate.