Monday, January 21, 2013

Ask Ketki - Top 5 vegan sources of vitamin B3, B5, B6

Vitamin B3
1 cup          Fortified vegan breakfast cereal
1 cup          Unfortified vegan breakfast cereal
1 ounce       Peanuts (roasted)
1 cup          Lentils (cooked)
1 cup          Lima beans (cooked)


Vitamin B5
1 whole      Avocado, California     
1/2 cup       Sweet potato (cooked)
1/2 cup       Lentils (cooked)
1/2 cup       Mushrooms (raw, chopped)
1/2 cup       Broccoli (cooked)

Vitamin B6
1 medium    Potato, Russet, baked, with skin
1 cup          Fortified vegan breakfast cereal
1 cup          Spinach (cooked)
1 medium    Banana
1 ounce       Hazelnuts, dry roasted

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5 comments:

Justin said...

I think a lot of people forget how important it is to supplement their vitamins, especially the B's. Informative.

dreamy said...

I agree with you Justin. Especially the case of B12.

There are some vegans and vegetarians I came across who are very anti-supplements. They want the all-natural stuff, but do not spend time to do research on a balance vegan diet. Even the most crucial one - B12. Some of them refuse to supplement as well, insisting they can get it in vegetables that aren't washed properly and other plant stuff.

It is not really to say a vegan diet is not natural or not balance compared to a meat diet when you take supplements. But rather, the nutritional quality of the food we take now is not as in the past where we have non-commercial farming methods. That's why we also see non-vegetarians and non-vegans taking supplements - just that they may be of a different variety - more of fiber, vitamin C and stuff.

So I think it is important for veg people who do not supplement to know where they can get their vitamins from and make sure they get enough of them. Hopefully these food lists will help.

Renard Moreau said...

[ Smiles ] Thank you for sharing this information. Now, vegans can have a better idea as where they can acquire their sources of vitamins B-3, B-5 and B-6.

Rachel said...

Awesome post! I agree with dreamy, it's nice to see someone posting such important information for people looking to get certain nutrients from food specifically.

Rachel said...

Awesome post! I agree with dreamy, it's nice to see someone posting such important information for people looking to get certain nutrients from food specifically.

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