personally I'm not a vegan, vegetarian, but my vegan friends get their Vitamin b12 from supplementation.
Fruits, vegetables, oat, brown rice, quinoa, whole wheat, legumes (lentils, beans, etc), tofu, soy milk, nuts, peanut butter... that's pretty much what I eat. And a B12 supplement, yeah.
plants. In a more serious note, personally i dont lack B12 and i eat some kind of veggi-meat that is "infused" with B12, not as good as the real thing but as I said i dont lack B12 so yay
Plants. I thought that was obvious. But I suppose you want more than that. The macronutrients needed in the human diet are: protein, carbohydrate, fat and fibre. Carbohydrates and fibres are most readily available from plants, so I don't think this needs explaining. As for the other two: Humans need around 10% protein in their diet, although most get more. It's worth noting that just about every plant food (excluding fruit) contains more than 10% protein, so this isn't actually much of a problem. However, most vegans like to have a specific part of their meal devoted to protein, like omnivores do, so generally speaking, that will come either from legumes, or in the case of faux-meat products, soy, wheat, or mycoprotein. As for fats, there are plenty of vegan fats out there. You know, olive oil and so on. These can be made into margarines as well. As for micronutrients, all vitamins needed for human health can be found in plants, with a special case of B12. B12, if I'm remembering correctly, is produced by a bacteria that killed when plant food is irradiated. So shop-bought stuff tends not to contain it. Vegans can buy vitamin B12 supplements, but it's also added to vegan milks. Oh yeah, and you can get it from yeast. All in all, it isn't that difficult.
I don't know any vegans who don't have to take supplements, but I'm sure it is possible without them, just difficult.
Shit tons of pills. It's possible to be total vegan/vegetarian without taking pills, just going to take a while with a lot of work.
aaaa - Imgur I don't take a shit ton of pills. I take probiotic pills because of I have a high intake of fibre and it's good for digestion and immune system. I take B12 and D2. A plant-based diet is really easy: legumes: beans, lentils, peas. SPROUTS. I love sprouts. nuts and seeds. vegetables. fruit. grains. healthy oils. Avoid calcium and iron in the same meal. Just to be sure. Have something with vit C when eating iron-rich foods. Take care of your D2 and B12. I try to have a 55% carb, 25% protein, 20% fat macro ratio on training days.
I'll just stick to eating my fish and tofu and to an extent bacon. Yeah, bacon sucks compared to fish in my opinion.
The only reason I take supplements (I'm only lacking B12 in my diet), is because I'm allergic to nearly all sources of it that aren't meat. A vegan diet is actually remarkably easy to live on. And the meat eaters who so firmly say that it results in deficiencies tend not to have the greatest sense of what's good for their own health, in my experience.
I eat the violently murdered corpses of poor defenseless vegetables. But to be serious I get B12 from a variety of foods (like soy milk, hemp milk, vegan snack bars, vegan protein shakes, etc.) same goes for vitamin D.
I am Vegetarian not Vegan, but Vegans get their Bs from Nutritional yeast, or Multi -Vits., Soy or Almond or Rice milk also are supplimented with Bs so it's not that hard if you pay attention to nutrition to get what you need. Sure it takes a bit more planning, but many meat eaters don't get what they need either at all so it really is not that different. I still eat eggs, and some dairy sources such as cheese or Yogurt so it's easy for me to skimp here and there. It's hillarious that people freak about Protein needs but we get WAY to much of that anyhow and it actually interferes with absorbtion of other nutrients. I told my Doc that I don't eat meat now and of course she immediately ran a blood test for deficiencies. I had none and she even said she had never seen HDL(the good cholesterol)as high as I had. My Iron was at a great level, and that I would never have to worry about heart problems.
Lets see... what do vegans eat... pizza and vegetable pies... selfmade, with fresh onions and tomatoes... and organic baking powder, no aftertaste... lots of soups... pancakes from time to time... lots of salad... beans, lentils, nuts... and much more... all in a healthy variety and organic vit 12 pills as supplement...