have raw cake and eat it
SUPPLEMENTING
Although mostly raw, mainly vegan food is very healthy in many ways, there are vital nutrients that are missing from the diet. I think it is important to address this issue. A choice needs to be made about whether or not to eat some animal products or supplement.
VITAMIN D
As we live in a part of the world where the sun stays behind the clouds more often than is good for us I think supplementation is essential to maintain high enough levels. The two types of vitamin D are D2, which is vegan and less well absorbed in the body and D3, which is not vegan, but is better absorbed. However, some people consider D2 to be toxic.
VITAMIN K2
K2 is a little known vitamin which is not often mentioned in the vegan world. It seems to be essential to ensure that the calcium in the body makes it way to the bones and teeth rather than causing calcification in the arteries.
CALCIUM
I like to make sure we are all getting enough calcium and as well as children needing it for strong bones. Although it is found in many of the foods we eat such as nuts and seeds and green leafy vegetables, children do not always select these foods.
OMEGA 3 ALA, DHA AND EPA
Flax which contains ALA Omega 3 or Biocare make a EFA supplement with Omega 3 and 6 in. Vegan DHA derived from algae is also available.
VITAMIN B12
B12 supplements are an essential supplement to a meat free diet and it is included in Biocare multinutrients.
IODINE
We put powdered kelp into our raw soups and sauces, which provides a good source of iodine. Some of the Biocare multinutrients also contain it.
CHOLINE
Eggs which contain choline - alternatively you can sometimes sprinkle lecithin granules on your food.
PROBIOTICS
Biocare Vitaforte offer a low dose of probiotics to provide a daily source. Better still, make some lacto-fermented vegetables or eat some other food high in probiotics.
MILK THISTLE
You can Milk Thistle as a herbal supplement to support the liver.
IRON
Iron is a difficult one as too much of it is bad for the liver but too little is bad for the blood. Non-haeme iron is found in the form of pulses and green leafy vegetables as well as sun dried tomatoes, dried apricots, dried dates, dried figs, barley miso, sea spaghetti and goji berries. Eating these with other fruits and vegetables containing vitamin C helps absorption
COD LIVER OIL
This is recommended by Weston Price as a valuable supplement for everyone, though will not be suitable for vegans. It is important to find one where the balance of vitamin A and D are correct.
You might be interested in reading this well researched article about supplementing and raw food.
Links
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