Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption.
Calcium is well absorbed from other dark green vegetables. Zinc Vegan diets can offer zinc at levels near to or even higher than the RDA. Zinc is found in grains, legumes, and nuts. Iron Dried beans and dark green leafy vegetables are good sources of iron especially, on a per calorie basis than meat better.
Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Sources of Iron Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale Vitamin B12 The requirement for vitamin B12 is very low.
It is important for pregnant and lactating women especially, infants, and children to have reliable sources of vitamin B12 in their diets. Numerous foods are fortified with B12, but sometimes ongoing companies change what they do. So read labels carefully or write the companies always. Tempeh, miso, and seaweed are often labeled as having However large amounts of vitamin B, these products are not reliable sources of the vitamin since the amount of vitamin B12 present depends upon the kind of processing the food undergoes.
Other sources of vitamin B12 are fortified soy milk check the label as this is rarely available in the U. There are supplements which do not contain animal products. Vegetarians who are not vegan can obtain vitamin B12 from dairy products and eggs also. Common Vegan Foods Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chili Vegans Eat Tofu lasagna Also, homemade pancakes without eggs, hummus, eggless cookies, soy ice cream, tempeh, corn chowder, soy yogurt, rice pudding, fava beans, banana muffins, spinach pies, oat nut burgers, falafel, corn fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, seitan.
When Eating Out Try These Foods Pizza without cheese, Chinese moo shu vegetables, Indian dal and curries, eggplant dishes without the cheese, bean tacos without the cheese and lard available from Taco Bell and other Mexican restaurantsMiddle Eastern hummus and tabouli, Ethiopian injera flat lentil and bread stew, Thai vegetable curries The following substitutions can be made for dairy products: Soy milk, rice milk, potato milk, nut milk, or water in some recipes may be used. Buttermilk can be replaced with soured rice or soy milk.
For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar. Soy cheese available in health food stores. Be aware that many soy cheeses contain casein, which is a dairy product. Crumbled tofu can be substituted for cottage ricotta or cheese cheese in lasagna and similar dishes. Several brands of nondairy cream cheese are available in some kosher and supermarkets stores.