What are the seven most valuable Nutrient Targets for vegans?
Potassium and fiber are common throughout the population. B12 is good but honestly, you should take a supplement for that anyway.
I like having mine at Choline, Zinc, Biotin, Calcium, Potasium and Phosphorous. If I could add 2 more, they would be Omega3 and 6.
I'm a plant-based Registered Dietitian and consultant at Cronometer. We'll be releasing a discussion on plant-based nutrition shortly. Also, if there are any particular blog topics related to plant-based nutrition you would like me to write about, please let us know!
Susan Macfarlane, MScA, RD
Registered Dietitian Nutritionist
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@Susan_RD_101 The role of Omega 3 would be a good one, (ie, are supplements necessary) or just supplements required in general (I presume some Vitamin D and B12, and maybe calcium?)
I'll be looking forward to the discussion (And the blog posts!)
Thanks for your suggestions! I will definitely cover those topics.
@Susan_RD_101 Will there be a youtube video on the channel?
@tf2manu994 I asked about vegan options for Omega-3. Algal oil can be expensive, and an argument about cheaper veg sources is that they only contain the short-chain fatty acids (ALA). Here's the response, when I inquired about the body's ability to convert ALA into DHA/EPA.
TLDR: His/Her recommendation:-
For 5882.35mg of ALA: consume 25785.64mg of flaxseed (so about 25.75g) or 33510.79mg of chia seeds (so about 33.5g).
With deference to the educated among us.
It's difficult to know the exact conversion rate, as this can be influenced by age, weight, gender, diet, etc. However, ~2-5% of ALA is converted to DHA and ~5-10% is converted to EPA.
Thus, you would have to eat a pretty large amount of ALA in order to meet sufficient amounts of EPA/DHA (which theoretically is doable).
The other challenge is there is no consensus on global amount of DHA and EPA we should aim for. However, in general, it is recommend to achieve 200-500 mg per day.
This topic will be covered soon in the blog posts!
I'm not sure how it will be presented yet, but we'll be sure to announce it widely when it is available!
@Susan_RD_101 10x, Susan