Complete Replacement
Complete Replacement
what do vegans eat as a complete vitamin and mineral replacement to milk?
Milk is strictly a 'baby' food and we start to lose the enzymes which digest it after the age of 20 resulting in sluggishness, excess mucus in our bodies and some people develop an intolerance. A very good alternative is fortified soya milk with added iron and calcium. Also rice or oat and nut milks are delicious.
If you just want to cut out the cow, sheep and goats milk can be a more digestible alternative. Even cows milk alone unless swallowed in huge quantities cannot provide all the calcium we need,especially adolescent girls,pregnant women and women heading into middle age.(between ages 19-50 we need 1000mg per day.)
A calcium supplement with added vit D is a good idea and you will notice the benefits within a month in the strength of your nails.
If you don't want to take supplements, sunshine provides vitamin D which in turn helps to absorb calcium from your food.
Foods rich in calcium,magnesium and zinc( which are the main nutrients found in dairy produce) include green leafy veg, , broccoli, kale,bok choy, mustard and turnip greens.Bread,kidney beans,lentils,tahini,oranges,almonds,baked beans,tofu,and vegan 'cheeses.'Dried apricots and figs are good and the former have loads of iron as well.
Banana and artichokes have lots of magnesium,which bones need,as well as nuts and seeds.
Vegan foods containing zinc include , yeast, peanuts, beans, and wholegrain cereals, brown rice, whole wheat bread, potato and vegan yogurt. Of all these vegetarian zinc foods, pumpkin seeds offer one of the most concentrated non-meat food sources of zinc.
Be aware that foods which contain oxalates or phytates, however, interfere with the body's ability to absorb calcium.You will be able to find a list of these on the net and they include stuff like tea, coffee and chocolate which is why lots of vegans use carob and herbal tea instead.
If you would like any more advice or want to ask any more questions, please feel free. I have trained as a nutritionist and have been vegetarian for over 25 years.
All the best
Cara xx
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