How to Prevent Deficiencies on a Vegan Diet
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- Опубліковано 25 чер 2024
- I have an ecookbook now! My Cookbook: micthevegan.com/product/mics-...
This video looks at protein, B12, DHA, calcium, and many other nutrients and how to get enough of them on a vegan diet.
- Links and Sources -
/ micthevegan
/ micthevegan
/ micthevegan - @micthevegan
Cronometer: cronometer.com/ (Free)
Tia Blanco's Blood Test Video:
• Blood Test Results aft...
Nutrients Vegans Get More Of Quote Source:
academic.oup.com/biohorizons/...
2016 Position on Vegetarian Diets:
www.andjrnl.org/article/S2212-...
Vegan Blood Protein Levels Higher than Omnivores:
www.sciencedirect.com/science/...
Vegan B12 Recommendation Backup:
- nutritionfacts.org/2014/12/18/...
- tinyurl.com/zeuv76b
- www.veganhealth.org/articles/v...
Nori Contains B12 Study: www.ncbi.nlm.nih.gov/pmc/arti...
Nori Raised Rat B12 Levels:
B12 Rat: www.ncbi.nlm.nih.gov/pubmed/1...
DHA 150-300 mg - Various Authorities/Countries:
tinyurl.com/hpjuztt
DHA Low Conversion 2%:
www.ncbi.nlm.nih.gov/pubmed/1...
Average Conversion 3.8%:www.ncbi.nlm.nih.gov/pubmed/9...
High Conversion 9%:
tinyurl.com/h5f3h77
Recommendations to Take DHA 2-3 Times a Week:
www.theveganrd.com/2010/11/rec...
nutritionfacts.org/video/shoul...
Iron with Vitamin C:
www.annualreviews.org/doi/abs/...
Heme Iron Implicated Carcinogen:
cancerpreventionresearch.aacrj...
1 million get sick from salmonella in the US:
www.cdc.gov/salmonella/
Zinc Resource:
www.theveganrd.com/2009/05/get...
Vegan, Vegetarian, and Omnivore Zinc Levels:
onlinelibrary.wiley.com/doi/10...
UV Exposed Mushrooms Equal Vitamin D Supplement:
www.nature.com/ejcn/journal/v6...
Mushrooms Darken with Exposure:
news.psu.edu/gallery/283436/20...
WHO Calcium:
www.who.int/nutrition/topics/5...
212 Studies Study on Calcium:
www.cambridge.org/core/journa...
Calcium Supplements No Longer Recommended:
www.ncbi.nlm.nih.gov/pmc/arti...
Kresser on K2:
chriskresser.com/vitamin-k2-t...
Sauerkraut Source of K2 Study:
www.ncbi.nlm.nih.gov/pmc/arti...
Vegans 42% less heart disease mortality, etc: www.ncbi.nlm.nih.gov/pmc/arti...
Esselstyn's Clinical Trial on Cardiovascular Disease:
dresselstyn.com/JFP_06307_Arti...
Vegan Bone Density Equal:
dx.doi.org/10.1007/s00198-009...
I think it's ironic that when I was eating an omni diet (a pretty crappy, junky diet!), nobody ever said anything about deficiencies. When I went vegan, suddenly everyone is a dietitian and asking me about nutrients! When I ask an omni if they are getting enough protein or calcium, they have no idea themselves! But somehow the vegan, who eats all that fruit and veg, is the one who is gonna get sick. SMH
Liz same for me!
Same thing happened to me. People generally aren't good with nutrition - including me in the past, they just have this idea eating a 'regular' diet is ok, and that consuming some items from the main food groups makes it balanced. But really, the regular diet people many have is not a good one, and if someone doesn't track what they eat, they just don't know if it's balanced or not.
'Ironic'
I see what you did there pal
Liz u I think are really bad nutrient, how u brain works so bad??
Liz
So true...
Summary for quick reference:
2:11 Protein (seitan, soy products, nuts)
3:09 Vitamin B12 (definitely supplement)
3:55 DHA Docosahexaenoic acid (Omega-3) (chiaseeds, ground flax, walnuts)
6:10 Iron (add vitamin C to eg. dark leafy greens (eg. spinach))
7:16 Zinc (pumpkin seeds; generally shouldn't be a problem)
8:12 Vitamin D (sun or UV exposed mushrooms)
8:50 Calcium (do not supplement)
What about amino acids?
Bojan K so a vegan multi should be enough yes
+Bojan K - Thank you!
@Velle you're the one who don't know what he's talking about
Iron : most things that lower iron absorbtion are things found in meat. in both where those are present, those iron-lowering nutrient are far from a big enough concentration compared to iron concentrations to really affect us. Cooking get rid of most of those.
Zinc : cooking (among other things) food correctly drastically reduce phytic acid in food
Vitamin D : he said it in the video, sun exposed mushrooms help the diet
Calcium : yes, vegetal milk do have calcium check out the table in this article : www.msn.com/en-us/health/nutrition/which-type-of-milk-is-healthiest/ar-BBGmOu1
Yes, algae are plant, and already part of vegan diet.
yes, plant protein are "complete" (what does incomplete even mean here ?!) hod do you think herbivores get their muscle mass ? protein was never a problem in a balanced vegan diet
@Velle i guess most people can't digest sushi then
Now I am a bit proud of my daily oatmeal-flax seeds-mixed nuts-pumpkin seeds-berry breakfast :)
Same 😁 and it's so delicious
You Tubee what a day of sunshine you are
You Tubee honestly no, the smells and textures of both always repulsed me
You Tubee try it it’s really good
Stefan
I love putting some dates in my porridge, it’s DELICIOUS.
When you said avoid tuna because of the heavy metal I imagined a yellow fin tuna with a leather jacket and sunglasses rockn out
😅😅😅
You little beauty. \,,,/,
💀💀💀🌶
Been on a whole foods plant based diet for 23 year. Never had any deficiencies. My weight stays the same. I still weigh what I did in my freshman year of college. 145 lbs. I am 6' tall. At 60 years of age I feel great, and am very active with no heart disease, diabetes, cancers, arthritis or any of the other maladies that are plaguing my peers.
It has been really easy, and I love what I eat. It is a great lifestyle.
Awesome to hear :)
Wow what is your typical diet?
Do you supplement b12?
So great.
After 10 years I got iron and vitamin B12 deficiency. Now I get B12 injections. I suffer from so many awful symptoms. Don’t believe the hype that said you don’t need supplement. This is untrue. You must take iron
&B12 starting on day one of the diet. Iron absorption from non animal products is like 5%. meaning you won’t reach the daily amount and you’ll end up with deficiency.
Of course Freelee unsubscribed, your channel knocks hers out of the park
Lol honestly I think it was from making fun of her (sort of) in my "Types of Vegans" video.
Tala Mussell Also I think Freelee doesnt want to be subscribed to lots of ppl like I all of her social media cause she wants to focus on putting out videos versus following and scrolling etc
Vagues et Vent Exactly ❤.
Mic. the Vegan still think it's funny ;) you da man & she knows it
Tala Mussel I love her new relationaship so goals not sure whu tho 😛 prob his looks hehe
I am so happy to see so many vegans! I was feeling so alone.
Don't ever feel alone in the vegan community! It may be hard but everyone here is with you. ❤️
1 year being vegan and rn feeling so alone, can somebody help? ive been reading a lot of experiences of ex vegans gettin brain fog and tiredness while on a plant based diet, currently im feeling so tired and foggy but im not sure if it's because of my diet and i have to admit im worried about it, ive been supplementing a lot lately and i think that's kinda unnatural if u know what i mean, i dont wanna eat animal products ever again but i think we need to accept that vegan diet can be kinda deficient more easily and i feel so baaaad about it i just want things to be different, i like to think that human body is going to evolve to absorb easily all the nutrients from plants, but we need to consider the fact that our diet can be inaccesible to a lot people with food intolerances and poor gut health and for sure could be expensive because of supplements, i dont want to be that person but somebody feel the same way? what can i do?
@@interwebffyou’re not alone! i’ve been vegan for 2 years, never felt or been better, and i only take 1 supplement: b12, once a week. I focus on eating foods high in nutrients, whether it is pita bread/ bagels, or edamame/tofu, or fortified milks and yogurts, cereals, trail mix, lots of carbs (pasta, rice and beans, etc). i have six meals a day: high calorie breakfast with at least 3 different fruits, and cereal with milk, a mid-school snack, usually edamame or pita, lunch (lots of vegetables, usually a salad and a bagel), then a midafternoon snack of trail mix and a protein shake, and then a high calorie and high-carb dinner; usually pasta or rice and beans or something similar. That’s what has been working for me so far!
Get used to that. People who engage in critical thinking don't go vegan. It's bad for health and it does nothing to help the environment. It does nothing to help animals. Veganism is trendy right now, but that will not always be the case. There are more cases every day of people losing their health due to veganism.
You very likely won't be vegan in three years. There's a reason for that.
@@tommycharles4666 there’s literally no evidence that veganism is bad for the environment and the animals, but there’s overwhelming evidence that it’s the best diet for those two things. People worsen their health by being vegan by not taking it seriously, and eating only broccoli for every meal - there’s a wrong way to do every diet, veganism is one exception. but if you prepare and plan your meals, then your health will inevitably improve, as veganism when done correctly is great for your health. Check out vegacy.net for all the sources about this
I would love a part 2 which addresses magnesium, choline, vitamin e, iodine, biotin, etc! Great video!
Sunflower kernels are a great source of magnesium and iron :)
Offhand, I remember that seaweed is a good source of iodine. Anyone else?
If you use table salt youre probably fine on iodine (i.e. iodized salt!)
@@someguy2135 you are right
Salt is iodized!!!
You are so non-drama, I can never disagree, I can never get angry! All your videos are good for is effective actism. All I can do is say thank you for doing the research for me. Thanks!!!
I do so enjoy your hair, beard and eye color combo. So striking.
EnragedGohan you are kind of insane tbh
I am vegan for 2 years now and have watched this video 3 times already over the past year. Always something to learn from it, love it!! Thanks Mic!
Just got my blood work and physical done an everything is looking great after 5years as a Vega.
By the way I had a liver transplant back in 91 and hodgkins decease at the same time.
Veggies saved my life!
thats so great to hear!!!
*disease Not 'decease'!
Wow!!
blessings! God bless you!
Well it sounds like the liver transplant is what saved your life....
love that one hair curl... :D
Nice overview of all the nutrients Mike.
vegan jennybean lol I just came down to the comments to mention the hair curl, glad someone already did 😃
vegan jennybean superman
So much info in just a few minutes, amazing.
You deserve 7 billion subs.
BeHappyBeVegan haha that’s the whole world. :P
Vegan for 2 years and feeling so healthy and energetic❤️🌱
That’s awesome I can’t wait to start
Love this channel, when I first became vegan 5 years ago I was definitely taking advice from the wrong vegan youtubers.
Spot on as always!
LORD SIMNETT 😍😍
wild vegan youtuber spotted :o
Fake
"You pick that b12 back up and you take it" 😂🤣 and now I'm subscribing
Same! I laughed, cuz that was exactly me.
They actually give livestock vitamin B12,iodine and can same same flaxseeds.
Thank you so much! Im a junk food vegan.... and I’m trying to go more whole food type vegan and thank you so much this was so helpful! 🌱❤️
Just came here to say this video helped me a whole lot
I'm really glad you kept making videos despite the low view count in the beginning. I credit your channel with helping me in my transition. ✌
Aracely Ramos I feel the same. I'm VERY new at this lifestyle and this channel has saved me from going back to the other side so many times.
so glad you addressed the 'eat as much as you want and won't gain weight' myth - it probably doesn't realistically help anyone convert to veganism long term as this then allows them to claim veganism 'doesn't work' when they inevitably gain weight from eating so many plant-based calories
Very true, however the first month of going vegan I ate so much, and still lost 10lbs. After that it has slowed down, but still looking weight. Paying more attention to my diet tho.
Meg Lean Idk since I switched to whole plants it becomes so high in fiber and hydration It's practically impossible for me to overeat and go against the newfound and natural sense of feeling satiatied that comes from ingesting these foods...I never count calories really.
I feel like people eating processed vegan foods (smoothies, mix, puree, oils and sauces) are far more likely to overeat and loose this feeling of appetite loss after eating...more research should be done between the interaction of satiation, calorie intake and density, metabolic rate and overall energy levels to explain this ..
I eat 4000 calories per day and am losing weight on a vegan diet lol I eat pizza and fries all day too
sgtsnakeeyes11 anectodes aren't evidence...but good for you :)
same here but i do run 70 miles+ a week... & i avoid the junk unless i need to keep my weight up
I love that he cite sources makes some a credible source over 99% of anything you find on UA-cam
“... 5’2 and sedentary” lmao me
Sarah Ichi yeah I felt called out lol
*ALL HAIL MIC THE VEGAN* 😇😇 Always rely on you for informative and detailed videos! We're lucky to have you.
Carbs Are Happiness Agree ! ❤
I went from vegetarian to vegan 5 months ago. I also do regular physical activity. I've recently tested my blood concerned of any deficiency. All values were perfect. The doctor congratulated and said that it was a rather long time that they didn't have a patient with such good values and low bad cholesterol. Thanks for your tips. :)
I LOVE your videos. Thank you for actually backing everything up with science. You're a rare and very welcome find.
Thanks so much, Mic, for all your time and effort in educating us about this!
I really love this video! I have some friends who say they don't want to go vegan/vegetarian because they're afraid of deficiencies, and I've tried to tell them that it's much easier than they think. One friend is afraid of not getting enough iron because she's anemic, but I'll make sure to show her this video!
as long as you eat the correct foods you will be okay! No reason to worry, I was worried about certain deficiencies as well! Not iron but other things
Plant-Based Danny Yeah, unfortunately some people don't understand that it's really not that hard being vegan when it comes to getting what your body needs.
excess combined with lack of antioxidants and fiber.
Karashoo Silverclaw My iron improved when I went vegan!
I (vegan 2 yrs) recently gave blood - actually platelets- with an omnivore friend of mine. The blood center analyzes our stats of course, and she was low iron and I was fine! Go figure.
I had Anemia before going vegan, now that Im vegan it’s gone! Iron levels are great 😊👍🏻
I've had the opposite experience but I was eating raw, my dr has told me my iron is drastically low and yet I eat tons of stuff that's high in iron. I've been getting dizzy, breathless and have had migraines and cold hands and feet. So I have been prescribed an iron supplement. I have a number of health issues so it's possible something else is causing it.🙁
I was constantly anemic, fat and simple minded throughout childhood and teenage years... Fast forward to a time where I can buy my own food with COLOUR (vegan) and my blood is perfect, witty mind, fast reflexes, bursting in positivity and energy. My family are so oblivious to the link between their diets and health, that they just say ''lucky you got the good genes''.... No no no I didn't but worked hard to reverse the damage.... but my words fall on death ears. RANT OVER! ;)
@@cleoldbagtraallsorts3380 Hey, I do hope things have picked up for you, but I just wanted to say that low B12 can also cause anemia sometimes. Also, caffeine worsens iron absorbtion so one shouldn't drink coffee and tea 2 hours before and after a meal. And instead should add vitamin C, like Mic said in the video. Of course, it can be caused by all kinds of things and I hope the source of your problems has been or will be sorted out, but every little helps and maybe if you didn't know there things it could help. :)
@@TheHestya thankyou. I'm awaiting further tests.
me too!
I appreciate your content. I come back to this video from time to time for a refresher.
Thank you so much!!! I just watched game changers and I’m starting my lifestyle transition. I subscribed because this is quality content!!!!!
Take those vitamin pills!!!
Great video Mic, thank you for making this. And congrats on 50K! 👍
That Vegan Couple such sweeties :)
So ironic that you're commenting on a video like this. Hopefully those people that you told would have no more depression due to eating Vegan didn't die or anything lol
now 163K only 9 months later!
OMG 172K only 3 weeks later than when he was at 163K!
Vegan Turmeric Curcumin Max Potency 1950mg Black Pepper Bioperine - Buy 2 Get 1 Free
www.ebay.com/itm/152578611172
How have I never watched your channel before?! Good shit brother
Hey, I thought Freelee unsubscribed from Mics vide... Oh wait a minute, it's just the"slightly" less woo woo budget version of Freelee.
... PUT DOWN YOUR PITCH FORKS, IT WAS A JOKE. Don't hurt me.
BananaBlondie108 i wonder if you can name a single civilization in all of human history that was vegan, I'll help zero! veganism only came about because of meat eaters, opportunistic humans in history ate whatever they could if they the advent of agricultural was so nutrient fulfilling eveyone would have become vegan it would be safer and easier. so why didn't they
BananaBlondie108 ua-cam.com/video/fi5R5yfJ88Y/v-deo.html
eggs are ok
vonick1 the ancient Vedic civilization was almost vegan except for occasional dairy products. Lacto-vegitarian . That's about it.
Dr. Zaius just the quick research i did says otherwise better look into that before you make claims
I love coming back to this video every once in a while to remind me what I SHOULD be eating
Sohnya Kleiman cause school sucks
Schools don't tend to do a great job of teaching nutrition in the first place. They definitely dont teach how to be healthy on a vegan diet in a modern age, so I'm not really sure what you're getting at.
@@johnperic6860 I don't trust that even remotely.
Thanks for the video buddy, very thorough and informational.
Oh I also got rid of a life long anemia by switching to a vegan diet! And I have had the best blood test results of my life :)
Finally I legit vegan channel! No drama, no non sense, promoting real healthy whole plant food!
I have been looking at videos about info on vegan diet and it’s a lot of drama about the plant and killing animals. It nice to find info that’s just about choice to cut meat and how it will affect me.
Glad I tuned in.
How is he promoting whole foods? He is literally advocating pills and fortified foods in this video
Your videos are so well done and inspiring!
Thanks for this! Great advice, as always.
Great vid man. This community needs to get on the seeds and legumes daily. These restrictive vegan diets are silly.
PlantbasedAthlete chia seeds are my staple! I eat beans every other day not my favorite thing to digest so I don't eat it daily. I would get more into hemp seeds if they didn't taste so bad
lentils and peas are much more easily digestible than beans, yet have similarly high amounts of protein, try it guys
PlantbasedAthlete so you do realize being a vegan is only possible in countries like the United States where where economically privileged and have the ability to ship Foods in from all over the country at different times of the year when things aren't in season are you telling me that you're going to go to Afghanistan or Mozambique and be a true vegan they're absolutely not no Society in human history has ever been vegan omnivores that are opportunistic that will take whatever they can get if you're getting your protein Source from plants I assume it would be something like chickpeas quinoa or lentils what if you live in somewhere like Minnesota in January and you don't have a way to get those sent to you you certainly not going to grow them if you want to be vegan that's fine but let's not pretend that it's for everybody in the world and that is just such a simple task to take on
8bitmagic just like another comment I've made it's only possible because you live in an economic society that allows for such things because we have a privilege to be able to ship in different foods that aren't in season from around the world where they are let's not pretend that you can be a vegan all over the world and still have a full nutritional diet
Being smug makes up for all deficiencies. You'll "feel better".
"notice anything at first? it's not a dead fish! :)" 😂
Cam Tyto you should know what about it lol 😂
Cam Tyto i loved that part whaha
@@yourface2616 The point of your witty reply escapes me.
Thanks for the Cronometer info. Right up my street. Keep up the good work
This is an extremely informative, helpful video. Thank you.
Back when I was a meat eater I had serious problems maintaining healthy hemoglobin and iron levels. Now as a vegan my iron levels are perfect and I donate blood 2-3 times a year with no issues!
Kailee M That's awsome! I'm still new to this and I'm facing the same problem right now. How do you get your Iron and Vitamin B12 in?
That one hair curl in the middle of your forehead. I dig it. That and the colour contrast of your beard and hair 😂
Did you know it's a wig, though? The beard, that is.
Kyler Rose
yeah, he lost his real hair from his protein deficiency from being vegan
xD
Roxie Whitmire and u have no brain! u like that? eazy to make fun of others....
Mic is a handsome guy. Could model.
they call that wig not matching the beard..
Thank you for providing videos with info that I can send to my family and friends so I can avoid long arduous arguments, you're awesome.
Thank you! So helpful! I’m on all of them but it’s nice to know I’m headed down the right path!
Great video!!! Incredibly informative and great for helping people fear veganism less !!
I was scared of this at first, like you said. Certain deficiencies and a little bit of research helped. Its good that he made a video on it touching many important topics/questions people may have.
Plant-Based Danny yeah this video taught me things after a year and a half of my own research as a vegan!
Yep :)
yep, Mic is doing great work and you can tell its from a place of genuine compassion
Lazy vegans, c´mon guys.... We need you healthy and strong in the game!!!
Vegans are weak
@@PW-yv3sc those are the nutrients you need to build strength. Maybe not meat, but you need the protein from at least the dairy. I either don't believe you are vegan or strong. They don't match with one another.
@@unlimitedpower4101 bruh where tf do you think animals get their protein? Why tf do you think we stop drinking our mother's milk at 1-2 years old? We are not supposed to eat dairy and we don't have to, because vegan diets are very healthy, ethical, and saving the planet our only home. Did you know animal agriculture is responsible for 51% of gas emissions that cause global warming, while all transportation combined is only 13%! Dairy and meat is destroying our only home, our future, and it is completely unnecessary! Access challenge22.com to try out and learn a lot more about veganism!
@@USAF1RST yeah, I did not say all vegans are weak. There are some strong vegans that exist.
Top Frog Try telling that to the Roman Gladiators.
Thanks Mic. This is my go to video for info when I'm deficient in a nutrient. I use Cronometer and when I'm not getting a particular item, I come here to find out how!
Thank you so much for these wonderful videos.
How do you not have more subscribers???
"You pick that B-12 right up and YOU take it!" Love it!
Love your curl pattern!!
Thank you. I love your style. You’re doing such great work. 💓💓 Having an orange with my spring mix today.
Another fantastic resource! The 50k is well-deserved and sure to continue to grow exponentially!
Thanks for this. You are a much needed voice of reason in this community. This new trend of "vegan" youtubers claiming they all have definiciencies without taking a blood test is absurd, if you think you're low on something, focus on the Vegan foods you can eat with those nutrients. I eat a relatively "junky" vegan diet, but I don't go whining on the internet when something goes wrong in my body blaming it on my vegan diet. It's so nice to hear your well thought out, scientific-based videos. Keep up the work. - A silent, but big fan! xP
Very useful info!
Great video Mic. Thank you so much.
Thank you for this video !
Haven't watched it to the end yet but I know it's gonna be good 🙌🙌🙌
I can't believe in all these years I've never seen your channel! You are by far my favorite. Thank you for making videos based on facts with cites and sources to support it. You gained a new subscriber!
I love his citations!!! well researched and expertly presented
Thank you for being a responsible vegan UA-camr. You are hilarious and are my favorite because you back up your claims. Another popular one made a video a few days ago saying he does not know why about some things but he doesn't care. And advises "not to worry" about certain very important things.
Your videos are so cut and dry. Very informational, I always refer back to you in my research. I enjoy watching you so much, keep it up ✌🏻
I'm a more recent sub, and I just love your no-nonsense approach! Good info, glad I found your channel 👍🏻
Elizabeth Ann I am also more recent, and I agree.
OMG when you said your friend cured her life long anemia by going vegan - so did I !! That was one of the greatest benefits I noticed! =D
Anisah Airhead How did you cure it? I really don't want to start taking iron pills. They make me sick.
Red meat for more iron surely? Glad you are well either way.
@@MickeyMouse-ie4zb i take dr Christopher's herbal iron. It doesnt make u feel weird
I got anemia after being raw vegan for 4 years, vegan now, always bloated and inflamed 😕
Alina Man try an alkaline diet
so helpful! brilliant videos, keep up the good work!!
Congrats! Love your channel. I am a life long vegetarian who turned vegan two years ago. I am 59 but people think I am 20 years younger. My husband had a health scare and I convinced him to join me and he is hooked. Love all of your insights.💖💖
Eat a steak already
@@MrJPranks Mad 4 years too late lol
Your channel is blowing up Mic. Awesome!!
Awesome. Been thinking about this lately. Thankssss!
Thanks for putting out great content!
Wow, Mic. You are about to hit 300k subscribers!! And to think, you never even expected to hit 50k. You deserve every sub, and I hope you are one to break a million someday. 🌱✌
The animals thank you. 🐮🐷🐔🐣🐟
"she already unsubscribed from me, it's okay, i can say whatever i want" hahaha
lucky Mic, as he may have said BS in that case at 5:55 :
Freelee's "30 bananas a day" have 0.027g ALA per 100g (USDA #09040), or 0.035g ALA according french Ciqual (#13005). 120g per average banana (rather small ones). So we have a total of 0.97 .. 1.26g ALA. Now that reaches the RDA of ALA *). The ripeness of her brown tiger bananas further increases ALA content **). In reality she also consumes some higher ALA foods. That shows how difficult it is to miss omega 3 on a (whole) fruit centered diet. The body/liver easily produces the 3mg DHA brain requirement from that (PMID 25920364).
A little more criticical would be omega 6 (LA) , but you easily get that from other foods, little nuts/seeds, oats etc.
*) "The current daily recommended intake of ALA for adults over age 19 is 1,100 mg for women and 1,600 mg for men"
**) PMID 667087 "However, the fatty acid composition of the lipid did change during ripening. This change was confined largely to the phospholipid fraction, in which there was an increase in the proportion of linolenic acid and a decrease in the proportion of linoleic acid."
Vegans do a lot of good for society whether they realize it or not.
Probiotics are so important and could account for most failed Vegans deficiencies and more. Thank you for covering what to eat with us Mic!
Thanks a lot! I will rewatch it many times!
oh man this was awesome. I'm going to watch a few more times because there's a LOT of info here!! thanks!
I am so thankfull for this video!!! Answered a lot of corncerns that I had 😊New sub
Awesome video, that was very helpful to me. Thank you!
great information! Love it
I've just changed my lifestyle to be vegan and I've been looking for information like this! So glad I came across your channel!! Thank you 😄😄
I love Animals, I really do, they're some of my favourite things in the world, BUT I still eat meat, know why? Gallus gallus domesticus (Chicken)Sus scrofa domesticus (Pig)Bos Taurus (Cattle)Ovis aries (Sheep)Chickens, Pigs, Cows and Sheep and many more were bred fromGallus gallus (Red Junglefowl)Sus scrofa (Wild Boar)Bos primigenius (Aurochs) (Extinct)
Ovis orientalis orientalis (Mouflon)These four were bred over time for their products Eggs, Meat, Wool the domestic Chicken, Pig, Cattle and Sheep were bred for their products.
I love Animals, sure, but I won't hesitate to eat meat.
Hailen May here's some information www.laurelofleaves.com/2012/04/a-vegan-diet-is-not-healthy/
hollywoodhomestead.com/vegan-diet-detrimental-health/
www.laurelofleaves.com/2012/04/a-vegan-diet-is-not-healthy/
Death by veganism
www.i-nhs.com/inhs/diet-veganbaby.html#3
Vegan society had health problems and death as well as brain damage of children
www.johnfielder.com.au/interview.html
“Substituting eggs for plant protein led to a 19 percent reduction in death risk”
Notice how all these websites are .com s
And Laurel states "If you don't do it right....."
SpongeTheBest That's right buddy. The post isn't about you, but you gonna go in there and MAKE it about you am I right?
I just wish I could find something like the staple vegan meal plan. Something with a few meals that are easy to prepare that can get me into this way of eating without having to worry about missing out on nutrients I need.
Download the Daily Dozen app. Unlike other health apps, you don't need to type in what you eat, you just check off items from the list. Saves me the energy to worry about my nutrition.
Also, Mic is being dramatic about all these numbers. We're not machines, our body does just fine with inadequate nutrition once in a while - most people eat an inadequate omnivorous diet and aren't dying off. No reason why someone on a WFPB can't do well. If you still get deficiencies, big deal! Anyone on any diet can. They can be fixed.
Here you go challenge 22 has mentor program and free advice to help you go vegan: "Every day, you'll get recipes, tips, videos and lots of motivation" www.challenge22.com/challenge22/
Pie Guy for body won’t absorb the excess. You won’t turn orange.
Noah Hughes
That’s understandable.
A good staple is
1: hemp seed / quinoa / dates made as an oatmeal.
2: pumpkin/ sunflower/ almond butter.
3: juiced cilantro & herbs.
For other meals simply throw. Complimentary foods together in
Green Smoothies,
green salads,
and soups.
Cilantro specifically has high k1 to make->>k2
Hemp seed amino acids and protein. And more
Greens for calcium and iron
I’m emphasizing greens because it’ll keep you from getting cavities you need the K2.
Herbs and vegetables
Hemp seed and quinoa
Pumpkin/sunflower butter
That alone will give you caloric density, protein, fat, carbs. Magnesium, iron, calcium, zinc, and the DHA , EPA will be creates because these foods have the proper omega3 vs omega 6 ratio.
So yah
Hemp seed. Quinoa, made into oatmeal and sweetened with dates. Is a meal
Cilantro juice is a beast for k1 for k2
I’d either water it down Because it’s potent. But you need it for bones and teeth
When I stoped eating these foods and started entertaining processed foods I got cavities. The vegan burgers and cheeses are not healthy I’d argue that in some ways they’re less healthy than proper meat, proper milk, proper butter, or proper eggs.
Yo PB and J!!!! cheap quick and relatively healthy depending on the sugar amount and stuff, I sometimes just put straight fruit on my peanut butter sandwich it’s way good and vegan
Extremely informative video! Thank you
Thank you so much for this video it’s very helpful !!
This was very helpful when I first became vegan, today is my one year vegan anniversary and I wanted to thank you for sharing this information, this video really helped me get to where I am now!
Thank you, this video is perfection
Yay! Thank you for this super informative video :)
Thank you! I love your videos and you should totally have more subscribers so I’ll do my best to help with that. Keep up the hard work and thank you for all the information!
there's a guy named mike sheridan that wrote a douchey article titled "vegans suck at science" on t-nation disputing meat's adverse effects on the environment and in causing cancer. a bunch of my meat-eating friends are citing it as an excuse to continue eating meat. it'd be cool to get vid debunking that dude.
Mic the clarity!
Way to go; well put!!!
Great Video. Good information! ❤
I love you mic, you're the best... one of the few of us left that isn't completely insane *cough cough*
Omg I love you! Thank you so much for being my brand of vegan! You’re smart and do your research. We need more people like you so I can stop being ashamed of my vegan label 😬
Ease up on the makeup
Thanks man, this video is pure value for me.
Thank you mic, Very insightful. I was very worried about my protein intake.'
Stay safe
Mic you are a rockstar :)
I Love the effort and work you put into this and the fact that you are a humble and witty human is adding extra Jedi Master points. I am bingin on your videos and no Game of Thrones are going to put me away from your channel.
Big hug from meat eating Serbia and keep up the good work.
I just wanted to thank you for your content. After several years on a vegan diet I started experience lethargy and brain fog. Came across this video and decided to start incorporating the omega 3 pills you featured. I have never felt better, nor more confident in this diet!
Taylor Hilliard try eating meat. I had those problems too... depression, anxiety and then I started on carnivore... it’s life changing.
Thomas Kennon okay, what about a whole food, plantbased, balanced vegan diet? Will (also) help your health without unnecessarily taking an animals life, helping the environment and will may even help your overall health:)
Thomas Kennon your so fucking dumb. vegan mean THEY DONT EAT MEAT
More proof veganism is highly dependent on big pharma
@@alma9636 a whole foods plant based diet will leave you dead with vitamin deficiencies within several years
Love your crisp audio without intro. Keep asking for patreon patrons!
Thank you ! This was really helpful 🙏🏼