8 Nutrients Vegans MUST Consume
to Avoid Getting Sick

Veganism isn’t a sacrifice; it’s an opportunity to learn more about nutrition, become healthier, live longer, feel better and oh, save the animals and the environment.
 


Here are 8 nutrition tips you have to know to thrive on a vegan diet:

 

  1. 1. Get your protein from multiple sources. We know, we know, another question about protein, directed at vegans. We aren’t saying you aren’t getting enough, in fact 70% of vegans get more protein than necessary. We’re talking about the diversity of your protein. Getting your protein from a combination of sources like soy, buckwheat, quinoa, nuts and beans, ensures “complete protein” (protein that contains all 9 essential amino acids) and provides your body with the nine essential amino acids it needs to keep operating smoothly.
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  4. 2. Choose iodized salt or eat seaweed. Non-vegans get their Iodine from dairy and seafood, but for vegans it can be harder to get your daily recommended amount. To ensure you’re receiving enough, opt for Iodized table salt and sprinkle it on your cooked veggies (avoid overdoing it), or head out for some vegan sushi wrapped in seaweed!

 

  1. 3. Take a B12 supplement. For vegans this really is a must. There are no good plant-based whole food sources that contain B12. It can also be hard to get enough B12 from fortified foods, because of the unpredictability of how much B12 is inside the product. B12 deficiency can lead to anemia and irreversible long-term damage to your brain.
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  4. 4. Get plenty of Omega-3. Yes, it’s certainly possible to get ALA (one of the three omega-3 fatty acids) on a vegan diet through seeds and nuts like flax, chia, walnut and hemp seeds. And yes, it’s true that our bodies convert ALA into EPA and DHA. But did you know that 90% of what we consume is lost in digestion? Taking a vegan algae-derived omega-3 supplement ensures that you’re getting adequate amounts of all three types, which will benefit your mental health, inflammation, mood, memory and help to lower our risk of depression and dementia.
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  7. 5. Get your vitamin D from the sun or a supplement. Low levels of vitamin D is an issue for the general population, particularly if you live in the northern hemisphere. However, in the EPIC Oxford study, vegans were found to have the lowest levels of Vitamin D, about a quarter that of omnivores (due to Vitamin D being in many animal sources). Roughly 20 minutes a day of being in the sunshine (without sunscreen) will give you enough vitamin D, however, for those of us that have indoor jobs or have pale skin, that can be an impossibility. There is only one acceptable vegan form of vitamin D called Vitashine, which is a proprietary blend made from lichen.

 

  1. 6. Get your iron from whole foods, not supplements (unless your doctor directs you to!). The risk of iron deficiency is similar for vegans as it is with omnivores. However, it’s still important to get enough iron. But supplementing can present problems if you don’t have low levels of iron in the first place, as there is a danger of iron poisoning. So for most people, it’s best to get your iron from whole-food sources, like kidney beans, black beans, soybeans, spinach, raisins, cashews, oatmeal, cabbage, and tomato juice.
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  4. 7. Eat Brazil nuts to get selenium. Selenium helps to prevent damage to our cells and tissues. It’s a powerful antioxidant and may even reduce our risk of some cancers. There’s no need to take a supplement though. Vegans can get the recommended daily amount of Selenium simply by consuming just two Brazil nuts a day. There are other less powerful vegans sources, including soy, lima beans, shitake mushrooms, chia seeds, brown rice and more.
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  7. 8. Don’t take supplements for calcium, magnesium and vitamin K. Eat dark leafy greens instead. Kale is a rich sources of calcium, magnesium and vitamin K. Spinach and broccoli are also packed with nutrients. There’s no need for to consume them in supplement form and some studies even show that calcium supplementation can be harmful. Just eat your greens.

 

“All of our lives we’ve been told that a vegan diet is inadequate and unhealthy, but there’s mounting evidence to show that it’s just the opposite” says Shaun Cunningham, founder of Future Kind.

 

 

The truth is, vegan diets are associated with a lower risk of heart attacks, obesity, type 2 diabetes and some cancers. Vegans also tend to get more dietary fiber, magnesium, folic acid, vitamins C and E and iron.

But most vegan multivitamins contain a range of nutrients that vegans simply don’t need. That’s what inspired the team at Future Kind to create their essential multivitamin.

Registered dietician nutritionist Whitney English R.D. is a fan: “Future Kind is the first supplement of its kind to offer just the essential - B12, D3 and Omega-3 in the form and dose that is ideal for vegans. It takes the guesswork out of ensuring you’re getting what you need!”

 

 

Future Kind is delivered monthly and is the only vegan multivitamin to come in a 100% recycled PET plastic bottle and an envelope made from 100% recycled cardboard, so it’s kind to the environment too. At just $30, it’s also a fraction of the price of what it would cost to buy the vitamins individually from a store.

“We believe the future is vegan. Our mission is to help shift the planet to a plant-based diet and to begin, we need to make sure that when people make the switch to vegan, they’re getting everything they need to thrive” says Cunningham.

Try Future Kind today! You’ll love it.

For Vegans,
By Vegans

“What do we really need to be taking?”

Three years ago after learning about the realities of animal agriculture, we became vegan. Initially we were overwhelmed by the conflicting health advice we received on supplementation, and so we set out to clarify what we actually needed to take.

After studying a range of scientific literature, including advice from the World Health Organisation, we were surprised to discover that most vitamins are unnecessary and that for vegans, there were just three nutrients we needed.

Only the highest quality ingredients

We use a naturally occurring form of B12. Our Vitamin D3 is Vitashine, the world's only Vegan Society registered D3, made from lichen. Our Omega 3 is derived from algae, which is where the fish get it. Why not go straight to the source?

Finally, our caps and fillers are all natural and are made from just coconut oil, candelilla wax and sunflower lecithin.

Complete transparency

No dodgy ingredients, no sneaky hidden fees, no animal products. Just the very best vegan multivitamin we could create.