Nutrition Basics
Foods contain energy and nutrients to help the body grow, maintain and repair itself. They also contain water, without which life would not exist, and many other components to help the body function properly. Nutrients can be divided into two main groups known as Macronutrients and Micronutrients.
Macronutrients
Macronutrients are carbohydrates, proteins and fats. The body requires these nutrients in relatively large amounts to grow, develop and thrive.
• Carbohydrates are the body’s main source of energy. It is recommended that people consume 45 to 65% of their daily calories through carbs, but with vegans that number is often closer to 75%. Foods rich in complex carbohydrates include: oatmeal, brown rice, sweet potatoes, barley, rye, white potoes with skin, wheat bread, wheat pasta, beans, lentils, quinoa, cous cous, pumpkin, butternut squash, fruits, vegetables.
• Proteins are required by the body to build, repair and maintain tissues. The recommended intake is 10-35% of daily calories. Studies show an optimal protein amount is 0.80 grams for each kilogram of body weight, per day. For example, a person weighing 64kg would need to get 51g of protein per day. The following are good sources of protein: seitan, tofu, tempeh, edamame beans, lentils, chickpeas, spelt, teff, hempseed, green peas, spirulina, amaranth, quinoa, oatmeal, wild rice, chia seeds, nuts, nut butters, spinach, broccoli, asparagus, artichokes, brussel sprouts, sweet potatoes
• Fat is an essential part of every cell in the body. It is necessary for many of the body’s metabolic functions and helps the body absorb fat-soluble vitamins A, D, E and K. The recommended intake is 20-35% of daily calories. Vegans can get healthy fats from nuts, nut butters, avocados, tofu, olives and oils.
Micronutrients
Micronutrients are minerals and vitamins that are needed in small quantities to ensure healthy growth, well-being and metabolism.
Calcium
Recommended Daily Allowance: 700mg
Source: Broccoli, tofu, kale, blackstrap molasses, chickpeas, beans of many types, flax seeds, sesame seeds, almonds, brazil nuts, sunflower seeds, dried figs, dried fruit, green leafy vegetables.
Iron
Recommended Daily Allowance: 8.7mg a day for women over 50 and all men, 14.8mg a day for women under 50
Source: green leafy vegetables, legumes, beans, nuts, seeds, sea vegetables, blackstrap molasses, dried fruits, prune juice, spinach, watermelon, whole grains, cereals, spirulina
Magnesium
Recommended Daily Allowance: 350mg
Source: spinach, beans, legumes, brown rice, almonds, nuts, broccoli, oatmeal, wheat germ, green leafy vegetables, peanuts, bananas, whole grains
Phosphorus
Recommended Daily Allowance: 700mg
Source: peas, lentils, brown rice, peanuts, pinto beans, cereals, nuts, dried beans, almonds, yeast, vegetables, avocados and spinach
Potassium
Recommended Daily Allowance: 4700mg
Source: sweet potatoes, winter squash, avocados, raw cauliflower, raisins, bananas, dried fruits, oranges, strawberries, grapefruit, kiwi, honeydew melon, dried apricots, cantaloupe, whole grain, broccoli, legumes
Zinc
Recommended Daily Allowance: 8mg
Source: legumes, peas, lentils, soy, pumpkin seeds, whole grains, nuts, sunflower seeds, yeast, wheatgerm, collard greens, spinach, garbanzo beans, corn
Selenium
Recommended Daily Allowance: 200mg
Source: crimini and shiitake mushrooms, brazil nuts, tofu, barley, other whole grains, sesame seeds, flax seeds, sunflower seeds, chia seeds, mustard seeds, asparagus
Manganese
Recommended Daily Allowance: 1.8 to 2.3mg
Source: teff, rye, brown rice, hazlenuts, adzuki beans, amaranth, chickpeas, white beans, macadamia nuts, black beans, buckwheat, oats
Molybdenum
Recommended Daily Allowance: 4mcg
Source: lentils, dried peas, lima beans, kidney beans, soy beans, black beans, pinto beans, oats, tomatoes, romaine lettuce, cucumber, celery, barley
Vitamin B5 (pantothenic acid)
Recommended Daily Allowance: 5mg
Source: shiitake and crimini mushrooms, cauliflower, sweet potato, broccoli, avocado, lentils, dried peas
Vitamin B7 (Biotin)
Recommended Daily Allowance: 30 to 100mcg
Source: almonds, cauliflower, mushrooms, sweet potato, spinach, molasses, legumes
Copper
Recommended Daily Allowance: 900mcg
Source: beans, nuts, wholegrains, potatoes, whole grains, dark leafy greens, cocoa, dried fruits, yeast, black pepper
Folate
Recommended Daily Allowance: 400mcg
Source: soyabeans, okra, spinach, broccoli, artichoke, turnip greens, asparagus, avocado, pasta, lentils, roman beans, adzuki beans, chickpeas, black eyed peas, pigeon peas
Iodine
Recommended Daily Allowance: 150mcg
Source: seaweed, dried kelp, lima beans, corn, prunes, green peas, bananas
Vitamin A
Recommended Daily Allowance: 800mcg
Source: carrots, sweet potato, kale, spinach, apricots, broccoli, butternut squash, cantaloupe
Vitamin B1 (Thiamine)
Recommended Daily Allowance: 1.4mg
Source: sunflower seeds, macadamia nuts, wheat bread, green peas, acorn squash, asparagus, dry roasted soy beans, navy beans
Vitamin B2 (Riboflavin)
Recommended Daily Allowance: 1.73mg
Source: mushrooms, spinach, almonds, sundried tomatoes
Vitamin B3 (Niacin)
Recommended Daily Allowance: 19.8mg
Source: peanuts, mushrooms, green peas, sunflower seeds, avocado
Vitamin B6
Recommended Daily Allowance: 1.3mg
Source: pistachio nuts, pinto beans, avocado, blackstrap molasses, sunflower seeds, sesame seeds
Vitamin C
Recommended Daily Allowance: 60mg
Source: oranges, red peppers, kale, brussel sprouts, broccoli, strawberries, grapefruit, guava, kiwi, green peppers, cherries
Vitamin D
Recommended Daily Allowance: 600IU/day
Source: Sunlight, mushrooms, tofu, fortified foods
Vitamin E
Recommended Daily Allowance: 27mg
Source: almonds, spinach, sweet potato, avocado, wheat germ, sunflower seeds, palm oil, butternut squash, olive oil
Vitamin K
Recommended Daily Allowance: 79mcg
Source: kale, natto (fermented soy), green leafy vegetables, spring onions, brussel sprouts, cabbage, broccoli, prunes, cucumber, dried basil
Vitamin B12
Recommended Daily Allowance: 2.4mcg
Source: fortified foods, nutritional yeasts, supplements