Posted on February 20, 2015
Template of a Vegan rich iron/vit B12 diet
There are various vegan dietary plan, but I thought it would be nice to share one template which is rich in vitamin B12 and iron to makes it easier to follow. This only covers some popular enriched food. I would also recommend supplements if you feel you are low in any vitamins.
Example of dietary template
* Vitamin B12 = VB12, Iron = I, Folic Acid = F, Vitamin C = VC
Breakfast:
Breakfast:
- Fortified cereal with soya milk (I, F and VB12)
- Whole grain bread (I) with marmite or meridian (VB12), Pure soya spread or bake beans (I)
Shakes:
- Soya milk (VB12) shake, includes spinach (I), dried apricot/raison (I), strawberry (VC), and other fruits of choice (banana, blueberry etc…) and soya protein (optional)
Lunch:
- Sandwich: tofu, tempeh, marmite, pure soya spread (VB12) with spinach (I)
- Soup: lentil soup (I) & bread bread (I)
Dinner:
- Whole grains such as quinoa, bread, rice & pasta (I)
- In various forms such as curry, stir fry, bake pie, include beans (soya, chickpeas, lentil) (I), tofu/tempeh (VB12/I)
- Vegetable: spinach (I, F), broccoli (I, F)), brussels sprout (F), asparagus (F), peas (F),
Snacks:
- Pumpkin seeds (high iron content) and sunflower seeds (I)
- Dried fruits (iron is higher in apricots, but also in raisons, peach, purines and figs),
- Nuts (iron in peanuts, pecan, walnut, roast almond, roast cashews, hazel nuts),
Ingredients
Vitamin B12:
- Soya milk, other fortified milk (rice, coconut, almond), soya food (tofu/tempeh, soya burger, Pure soya spread), fortified cereal, yeast extract (marmite and meridian),
Iron
- High content: fortified cereals (check iron content), a cup of beans, half a cup of tofu, 1 ounce seed (pumpkin, sesame or squash)
- Others: dried fruits (higher in apricots, but also in raisons, peach, purines and figs), dark green leafy vegetable (stalk of broccoli, a cup of spinach), 1 ounce of nuts (peanuts, pecan, walnut, roast almond, roast cashews, hazel nuts), sunflower seed, Grains (quinoa, bread, rice, pasta)
Folic acid: Helps with vitamin B12 absorption. Adults needs 0.2mg daily
- Found in fortified cereal, broccoli, Brussels sprout, spinach, asparagus, peas, chickpea and brown rice.
Vitamin C: Helps iron absorption.
- This includes strawberry and orange
Reference
http://www.webmd.com/diet/iron-rich-foods
http://www.healthaliciousness.com/articles/food-sources-of-iron.php
http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegandiets.aspx
http://oldwayspt.org/resources/heritage-pyramids/vegetarian-vitamin-b-12-food-sources