If you have chosen avoid animal-based sources of proteins, you can still get all the protein you need from proteinaceous vegetables. These include leafy greens like spinach, brussels sprouts, and broccoli. Sprouted mung and alfalfa beans are also terrific sources of proteins. Soybeans, lentils, asparagus, and artichokes should also be included in your diet to meet your protein needs.
Getting vitamin B12 through food is a major challenge for vegans as the skin of white button mushroom is the only natural source of absorbable B12. Seaweed, nori, and miso are best avoided as they contain inactive versions of B12 that hinder active B12 absorption. The other options are fortified cereals, rice, plant-based milk, and supplements, which should be taken in small doses for maximum absorption.
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