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1/4 cup

1.6

Tahini

1 Tbsp.

1.5

Almonds

1/4 cup

1.3

Chickpeas

1/2 cup

1.3

Kidney beans

1/2 cup

0.9

Source: Compiled from the National Institutes of Health and manufacturer information

Making sure your body absorbs it

Certain aspects of food can hinder your zinc absorption. Too much calcium in your diet, for example, can impede your body’s ability to absorb zinc. Some calcium supplements now come with added zinc to offset this disparity.

Found in the outer layers of seeds, beans, grains, nuts, peas, and legumes, phytic acid can keep your body from absorbing zinc properly. Luckily, simply soaking and rinsing these foods in water will remove much of the phytic acid. Similarly, soymilk contains large amounts of the old foe (and clearly you can’t rinse it away!). So make sure that you’re getting plenty of zinc from other healthy foods and don’t drink gallons of soymilk — moderation, of course, is key.

Wildwood Organics now makes soy foods like tofu from soaked and sprouted soybeans. Sprouting and soaking the beans removes much of the naturally occurring phytic acid.

A Little Help from Our Friends: Giving Supplements a Try

Take a good look at the food you’re eating on a regular basis. Are you hitting those markers for protein, B12, vitamin D, iron, calcium, and zinc? If not, can you add any whole and supplemented foods that will improve your intake? If so, this is my first recommendation toward reaching your daily requirements. (Refer to the earlier sections on each of these nutrients for more information.)

The second best way to ensure that you’re getting all the nutrients you need is to take a supplement or multivitamin. If you tend to eat poorly several days a week or really aren’t sure about your nutrition, a properly chosen daily supplement can help. You have many vegan multivitamins to choose from, and several of them derive their ingredients from plants and whole foods. Supplements made from whole foods as opposed to isolated chemicals are widely believed to be more easily absorbed by your body. You also can purchase liquid supplements that allow your body to more quickly absorb the nutrients.

The number one supplement that most people benefit from is a good probiotic. Probiotics are supplements of living dietary bacteria, such as acidophilus and yeasts, that help the human digestive system work properly. Choose a refrigerated probiotic that’s dairy free. If your digestion is working well, you don’t need a probiotic because you’ll be able to absorb the nutrients you need from your food and other supplements.

Regarding the B vitamins, it’s best to take them as a complex. That’s because there are eight B vitamins, and they all need to be in proportional quantities to work well. If you have concerns about B12 specifically, ask your doctor to check your levels before starting a separate B12 supplement.

Make sure that any supplement containing vitamin D is vegan. Vitamins D2 and D3 are different, and D3 pills aren’t vegan. Supplementing with D2 has been shown to be a valid way of improving your body’s ability to create healthy bones.

Many supplement companies make quality vegan products. Deva, VegLife, New Chapter, Rainbow Light, and Country Life are a few companies to look into. Several Web sites, such as www.veganessentials.com and www.cosmosveganshoppe.com, sell only vegan products and offer a wide range of supplements to choose from.

If you feel you have some sort of nutrient deficiency, talk to your doctor about getting some simple blood tests that can pinpoint any specific areas to address. However, be assured that eating a well-planned vegan diet can give you everything you need.

Water, water everywhere

In your quest for optimum nutrition, don’t forget about water! Eight 8-ounce glasses daily is the general guideline. Need help remembering to drink enough water? When you’re spending time at home or at work, give yourself a visual reminder to drink your daily ration. Fill a pretty, eye-grabbing pitcher with the amount of water you want to drink in a day. Set it somewhere