There’s no doubt about it;  vegan diets have been shown to produce better health outcomes than other standard diets. That doesn’t mean, however, that vegans are in the clear when it comes to perfect nutrition. In fact, there are many key nutrients that vegans can easily miss if their diets aren’t carefully diversified. We’ve compiled a list of some of the most important vegan nutrients and where they can be found both in the grocery store and in 100% pure vegan supplement form.

Vegan Vitamin D3

Often called “the sunshine vitamin,” vitamin D is most commonly obtained through exposure to sunlight, though not everyone synthesizes and processes vitamin D the same. Especially in colder climates and colder months, it’s important to ensure that your diet includes vitamin D-rich foods or a quality vegan supplement. Not only does vitamin D help build stronger bones and assist in strengthening our immune systems, but emerging research also suggests that this vitamin may be key in predicting better COVID-19 outcomes. Get your recommended daily allowance of this vital nutrient from fortified vegan foods and some mushrooms grown in sunlight. You can also find this vitamin in its most bioavailable form in our vitamin D3 softgels, sprays, gummies, and chewable tablets.

Vegan Vitamin B12

Vitamin B12 helps regulate your nervous system and assists in the production of red blood cells. Being deficient in this vitamin can lead to anemia, weakness, and fatigue, but B12 can’t be reliably obtained purely from a varied plant-based diet of whole foods, fruits, and vegetables alone. The only reliable sources of this vitamin for vegans are foods fortified with B12, though vegans can get a small portion of their recommended daily allowance from nutritional yeast products and nori. If you’re worried that you’re lacking in B12, you should definitely look into a purely vegan B12 supplement. 

Vegan Vitamin K2

This vitamin is often left out of the common lexicon of popular vitamins and minerals, but its importance can’t be ignored. There are many speculative benefits of Vitamin K2, but one thing is certain: this vitamin is essential in the metabolism of calcium, helping activate calcium-binding proteins that are central to building strong bones. This is just one of the reasons that we’ve paired this powerhouse vitamin with D3 in our D3 + K2 spray and with D3 and calcium in our new capsule supplement, Synergistically Vegan. Vitamin K2 is another nutrient that is tricky to come by in great quantities in a vegan diet outside of vegan supplements, but it can be found in many fermented foods. 

Vegan Calcium

Most of us are well aware that calcium is essential for strong, healthy bones and teeth. Lesser-known, however, is that your heart, muscles, and nerves also need calcium in order to function optimally. Vegans can find this nutrient in fortified foods, but also in leafy greens, sesame seeds and tahini, and dried fruits such as raisins, prunes, figs, and dried apricots. For this mineral to have an optimal effect on the strength of your bones and teeth, it’s best if it’s accompanied by vitamins D3 and K2 as it is in Synergistically Vegan.

Be confident in the health benefits of your vegan diet! But don’t forget to check on your intake of these essential nutrients as well. They’re paramount to a truly healthy, balanced vegan life.

Ready to find the perfect 100% vegan supplements for your lifestyle? Shop our complete line of products here.

The post The 4 Essential Nutrients Every Vegan Needs appeared first on Vegan Life Nutrition.

The holidays can feel like a particularly fraught time of year – especially if you’re concerned that the menu at your holiday get-together won’t include vegan-friendly options. Between Aunt Margie peddling her holiday cheesecake and Uncle Dave insisting that no one can celebrate properly without a bite of Christmas ham, holidays may feel hopeless. While many aspects of celebrating with family and friends who have different values may be out of your control, the following tips aren’t. Here are five ways to make this holiday season a little less uncomfortable.

Here’s our Holiday Survival Guide for Vegans

Plan Ahead

Take the stress out of uncomfortable day-of surprises by discussing your needs with your family in advance. Doing so will not only help you feel more at ease, but it will help the person in charge of the holiday menu feel much more comfortable as well – after all, the purpose of working hard to create a holiday feast is so that it can be enjoyed by all. At the very least, you may avoid the surprised reactions or off-the-cuff inquisitions, and at the very best, those that you’re celebrating with will have time to make more inclusive arrangements.

Be Prepared

One of the hardest things around the holidays is the collision of values that can occur with some of the people we love most. Simple questions can easily feel like interrogations, and it can be tempting to feel hurt or offended if a family member or old friend can’t come around to seeing your point of view. Combat uncomfortable questions and potential escalations by being prepared. Be cognizant of the questions that might arise about your decision to live a vegan lifestyle, and practice answers that will make you feel cool, collected, and confident.

Eat Ahead

If you’re not confident that your needs will be accommodated at a gathering, don’t risk getting “hangry”. Not only will filling up ahead of time save you from uncomfortable hunger pangs, but it may also save you from temptation if there’s a non-vegan dessert or dish that you simply can’t resist on an empty stomach.

Bring a Dish

One of the best ways to ensure that you’re included in the festivities is to contribute a dish of your own. Find a recipe so good that your friends and family will hardly believe it’s vegan, or whip up a vegan take on a family favorite. Sharing is caring, after all, and there’s nothing quite like sharing good food with loved ones to make the holidays bright.

Focus on Loved Ones

Of all the activities that happen over the holidays, the one most highly anticipated by 83% of Americans is spending time with family and friends. If your diet or lifestyle is a point of contention with family, move the conversation to some common ground. Now may not be the time to convince your loved ones to become vegans, but it is the perfect time to spend time together and enjoy each others’ company.

Is there a tip we missed? Contact us and let us know! Then check out our line of quality vegan products and follow us on Facebook and Instagram to keep up with the latest nutritional tips, tricks, recipes, and scientific news.

The post The Ultimate Holiday Survival Guide for Vegans appeared first on Vegan Life Nutrition.