Folate (or B9) is a water-soluble vitamin. It is used in cell maintenance, cell formation and to keep tissue healthy. The synthetic version that is found in supplements and fortified foods is called Folic Acid. Folate can lower your risk of heart disease, cancer, birth defects, and neural tube defects.

How much do you need? The RDA recommends:

For Males:

• 11-14 = 150 mg
• 15-51+ = 200 mg

For Females

• 11-14 = 150
• 15-51+ = 180
• pregnant = 400 mg
  note: if there’s even the mere possibility of you becoming pregnant,
  it’s better to be safe and consume 4oo mg. taking supplements is
  recommended by the Institute of Medicine.
• lactating 1st 6 months = 280
• lactating 2nd 6 months = 260

Lucky for us most folate is found in fruits and veggies. It can also be found in legumes, nuts and seeds.
Some of the best sources are:

• asparagus
• green leafy vegetables
• beans
• sunflower seeds
• oranges
• strawberries
• melons

Folate deficiency (a form of anemia) occurs when there’s a decrease in red blood cells. It can also cause red blood cells to become abnormally large. Some signs that you may be deficient include diarrhea, loss of apetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, and behavioral disorders.
If you have folate deficiency and give birth it can result in a low birth weight and defects, so be extra careful during pregnancy.

Our bodies need calcium on a daily basis to maintain strong bones (teeth included). Our bodies cannot produce calcium on their own so we need to get it through nutrition. Some of the vegan dietary sources include tofu, green leafy vegetables, dried fruit, seeds and nuts. Note: In order to absorb calcium, our bodies need vitamin D. So be sure to expose yourself to the sun for at least 15 minutes a few times a week, or get vitamin D through nutrition/ fortified foods.

daily requirements:

• 0-6 months = 210 mg
• 7-12 months = 270 mg
• 1-3 years = 500 mg
• 4-8 years = 800 mg
• 9-18 yrs old = 1300 mg
• 19-50 yrs old = 1000 mg
• 51+ = 1200 mg

some of the top vegan dietary sources are:

• sesame seeds
• tofu
• soybeans
• almonds
• brazil nuts
• flax seeds
• kidney beans
• french beans
• yellow beans
• navy beans
• turnip greens
• dandelion greens
• kelp (seaweed)
• parsley
• kale
• arugula
• collards
• figs

note: due to an abundance of comments, I have edited this entry to contain additional, more specific information. I appreciate your input.

If you’re as fortunate as I am, you’ve had baffled meat eaters repeatedly asking this question. Why this seems to be the number one concern they have for us veg’s is beyond me. And why our society is under the impression that only animal products have protein probably has something to do with the popularity of those meat-based Atkins-type diets. But don’t you worry- plant proteins contain the same 23 amino acids as animal proteins. Deficiency in protein is quite uncommon in the U.S. The best source of protein you can possibly get is through spirulina, an ocean algae. Consuming just 2 tablespoons (20 g) of this supplement will give you a whopping 13 grams of protein.

Here’s a list of vegan foods that contain protein (in grams):

(note: these are generalizations- protein may vary for certain foods like whole wheat bread depending on type and brand)

SOY

• tempeh (1 cup, 40g)
• soybeans (1 cup cooked, 29g)
• tofu (4 oz, 9g)
• tofu, firm (4 oz, 11g)
• soy nut butter (2 tbsp, 7g)
• soymilk (1 cup, 7g)

BEANS

• soybeans (1 cup, 29g)
• black beans (1 cup cooked, 15g)
• kidney beans (1 cup cooked, 13g)
• vegetarian baked beans (1 cup, 12g)
• pinto beans (1 cup cooked, 12g)
• lima beans (1 cup cooked, 10g)

NUTS

• soy nuts (1/4 cup roasted, 19g)
• cashews (1/4 cup, 5g)
• almonds (1/4 cup, 8g)
• almond butter (2 tbsp, 5g)
• brazil nuts (1/4 cup, 8g)
• hazel nuts (1/4 cup, 8g)
• pine nuts (1/4 cup, 4g)
• macadamia nuts (1/4 cup, 4g)
• pecans (1/4 cup, 5g)
• walnuts (1/4 cup, 8g)

GRAINS

• oatmeal (1 cup, 6g)
• bulgur (1 cup, 6g)
• seitan (3 oz, 31g)
• whole wheat bread (2 slices, 5g)

VEGETABLES

• chickpeas (1 cup cooked, 12g)
• green peas (1 cup cooked, 9g)
• spinach (1 cup cooked, 5g)
• artichoke (1 medium cooked, 4g)
• kale (1 cup cooked, 2.5g)
• broccoli (1 cup cooked, 4g)
• potato (1 medium, 4g)

LEGUMES

• lentils (1 cup cooked, 18g)
• peanuts (1/4 cup, 8g)
• peanut butter (2 tbsp, 8g)

SEEDS

• sunflower seeds (1/4 cup, 6g)
• pumpkin seeds (1/4 cup, 9g)
• quinoa (1 cup cooked, 9g)

RICE

• brown rice (1 cup cooked, 5g)
• wild rice (1 cup cooked, 6.5g)

How much protein should you get per day? Multiply your body weight by .36 and that will give you the number of grams you should be getting. (example: a 150lb person should get about 54 grams of protein)

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OMEGA 3

There are 3 types of omega 3 fatty acids: ALA, EPA, and DHA. ALA, or alpha-linolenic acid, is the type of omega 3 that must be obtained through food, for it cannot be produced by the body. Once you consume ALA, EPA and DHA can be synthesized in the body.

For vegans, the best form of this polyunsaturated fatty acid can be found in hemp, walnuts and walnut oil, flax, soybean and canola oils and purslane (a type of plant).

• Men need 1.6 grams a day
• women need 1.1 grams a day
• A woman who is pregnant or breastfeeding should consume between 1.3 and 1.4 grams a day.

I’ve seen all sorts of claims as to how omega 3 is beneficial to your health, including protection against heart disease, high cholesterol, high blood pressure, Alzheimer’s, thrombosis, some cancers, and inflammatory and autoimmune disorders to name a few. Some studies have shown it is necessary for the proper growth and development of infants.

OMEGA 6

Omega 6 is also an essential fatty acid, but is much easier to obtain than omega 3. Vegan sources are hemp, nuts, cereals, whole-grain breads, and most vegetable oils.

The body needs both omega 3 and omega 6 fatty acids.

It is important to get a ratio of omega 6 to omega 3 of 3:1 – 5:1. The typical western diet ratio is much more skewed (between 10:1 and 30:1) According to drmirkin.com “Eating too much omega-6 and too little omega-3 causes clots and constricts arteries to increase risk for heart attacks, increases swelling to worsen arthritis, and aggravates a skin disease called psoriasis. It may block a person’s ability to respond to insulin, causing high insulin and blood sugar levels and obesity. It increases hormone levels of insulin like growth factor-1 that causes certain cancers.”

That’s why flax is such a popular item these days. It actually has a ratio of 1:3, so it has more omega 3 than omega 6. Since we already get so much omega 6, we need to up our omega 3 through flaxseeds and flaxseed oils. Canola oil has a ratio of 2:1 so it’s also a great source. Hemp oil is 3:1. Soybean oil is probably the next best with a ratio of 7:1.

This mineral is essential for the thyroid to function properly. If the thyroid doesn’t have enough iodine, it will expand and eventually lead to a goitre. If you develop hypothyroidism, you may experience weight gain, lethargy, intolerance to cold, increased blood cholesterol, mental slowness and reduced heart function. It is especially essential to get enough iodine during pregnancy.

• Adults need 150 micrograms/ day (for metabolic processes i.e. growth/energy expenditure)

• During pregnancy and lactation 200 micrograms/ day (for baby developent in womb)

• Children (6-12) need 120 micrograms/ day (for normal brain and physical development)

• Infants need 90 micrograms/ day (for normal brain and physical development)

Setting aside fish, seaweed is a great source of iodine. Eat 2-3 servings a week. I’m a big fan of vegetarian sushi, myself. Otherwise a few grams of iodized salt (varies, depending on the country you live in) will do the job. Note: sea salt is actually a poor source of iodine.

My main iodine intake comes from a liquid kelp supplement. Kelp is a type of seaweed extract. I just put a few drops into a glass of water. Easy peasy. And you can’t even taste it.

If you have an overactive thyroid- you need less iodine in your diet. Please talk to a doctor.
And never go above 1,000 micrograms per day. Too much iodine can be toxic.

This is a vitamin produced by bacteria. It is necessary for cell division, making DNA, and blood formation. It is important for vegans to add this water soluble vitamin into our diet, either through foods that are fortified with B12 or through supplements. 5-10 micrograms per day. If you take more than that, it won’t all be absorbed, so make sure to take it regularly. You don’t need a whole lot of it, but deficiency in this vitamin can cause anemia and even nerve damage.

for more info, check out some links:

http://www.vrg.org/nutrition/b12.htm

http://www.mayoclinic.com/health/vitamin-B12/NS_patient-vitaminb12