Nutrients & Preventing Deficiency on a Vegan Diet!

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A pretty common concern is how to get nutrients on a whole plant food vegan diet. Turns out it is pretty simple, just eat a balanced diet of whole non-starchy vegetables, fruit, lots of whole starches, and include some nuts and seeds too. If you avoid any of these categories then it might make sense to supplement just in case. I'll talk through the whole list here.
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#vegan #healthy

[@candyclews4047]

I said to someone the other day, "if I was taking a ton of meds + insulin for my T2 diabetes + the SAD diet, you wouldn't think I was weird. Instead, I'm eating a whole food plant based diet with no meds and no insulin and you think I'm weird?"

[@WellYourWorld]

Exactly! Thank you Candy!

[@candyclews4047]

@Jill Deden lol - when I showed them Dr Neal Barnard's book on 'how to reverse T2 diabetes' they were stunned and said "well, why don't all doctors promote this?" - to which I replied "ever heard of big pharma?" -they were in shock but it was a neighbour, so round 2 will happen soon, for sure!

[@Chris-MusicTheoryAndFretboard]

Hm, well I don't have diabetes and I don't need any supplements. You're not implying that no one can be healthy if they even have some animal products, right?

[@doinacampean9132]

@@Chris-MusicTheoryAndFretboard - a little bit of poison now and then will not kill you immediately, that's for sure. If you want to disagree with dr Barnard, it's your prerogative, but you should read it first, just so you're crystal clear what you're disagreeing with :)

[@candyclews4047]

@@Chris-MusicTheoryAndFretboard I was just talking about diabetes where animal products will seriously impact your health.

[@bettyjo4850]

"How do I loooook?" Dillion you are a riot! LOL

[@WellYourWorld]

Ha ha thank you Betty Jo!

[@gelbsucht947]

Made me laugh too. As did the ‘nice, tight boobs’ comment!

[@dr.jessyjohnson]

LMAO that intro 😂 instant thumbs up!

[@WellYourWorld]

Thanks Jessy!

[@franceseaton9627]

I am a sixty five year old woman in the UK. I started the plant based diet about six months ago and have been on this terrific journey of learning. Your KZbin posts have taught me so much. I was never over-weight, but now I am in the ideal weight category. I plan to live a long and healthy life. Keep up the good work.

[@WellYourWorld]

This is wonderful to hear Frances! Thank you!

[@jordansmith8547]

This is a really good overview of the nutrients and where to get them. Awesome!

[@WellYourWorld]

Thank you Jordan!

[@renee3044]

It's hilarious how SAD eating people are so concerned about plant based people not getting enough protein. I want the same thing like you that's why I switch. Thanks for the info. My doctor said we don't absorb all the nutrients from our food after the age of 50. She told me to take vitamins too. I'm going to check out who you suggested.

[@shadeast4099]

Doctors are indoctrinated with false info. Most general medical practitioners don’t have a clue and are extremely unhealthy. Dont listen to a doctor if they’re not fit and in shape. Shame on us if we listen to doctors that are fat or out of shape

[@karawaller9772]

Thank you for talking about multi vitamins!!! It makes me cringe when people say they take them daily. I have a bottle of organic Multi vitamins that I ONLY take if I feel like I’m getting sick. No point in supplementing something when you don’t need to. It creates expensive urine!

[@alwayswfpb]

OMG...I am two minutes into this and you are already batting a thousand! I have liked and you know we (Lulu, too🐶) are subscribed! You are our hero/leader! Spreading the truth is what you do best.

[@WellYourWorld]

Aw thank you Mom and Lulu ha ha

[@marymcandrew7667]

A little drizzle of blackstrap molasses on your porridge adds good source of iron too.

[@veganfortheanimals6994]

Also contains a fair amount of calcium

[@lakereflection7386]

You can also cook in a cast-iron pan a lot of people don't realize cooking in iron supplements your food with iron

[@curbdog808]

What are the average vitamin deficiencies of a SAD diet in comparison to the WFPB? I would think that it would be harder to acquire all the daily recommended with the SAD diet. I eat a ton of plants and everyone is concerned about my nutrition, but not if I was eating a SAD diet.

[@WellYourWorld]

Exactly. I don’t worry to much, just keep doing what you’re doing.

[@scotgirl4703]

This has got to be your best video yet! You had me in hysterics, can't quite believe we still get asked these stupid questions. I normally answer by saying "well here I am all living and breathing"! Thanks for this again brightened up my day!

[@WellYourWorld]

Thank you!

[@nikas2019]

I recently found out that iodine (as the dairy Council is advertising in Ireland) is not a naturally occurring mineral is cow's milk! Iodine gets into milk (and massively varies) because they wash the equipment and cow's udders with iodine solution and they feed livestock iodine supplements too

[@karawaller9772]

Vegetable at the end of my life is my biggest motivation for living a healthy life. Sometimes I get concerned about D, zinc and vitamin E. Thanks for the video! Dulse flakes are great! Also, the bag lasts forever. Doesn’t take much!

[@monicamead1884]

So very glad I’ve found you bc you are HILARIOUS & humour goes SO far to bringing folks around to the truth - plants are the WAY to go!

[@WellYourWorld]

Thank you Monica!

[@luthermanning6945]

Somehow we’re all still alive, how can it be? I was asked nearly all these questions multiple times this weekend. Mostly from people savagely shoving dead animals into their faces.

[@vikinglife6316]

We're talking about long-term effects iron deficiencies Omega fatty acid deficiencies leading to cognitive disorders memory problems and energy issues we're not talking short-term you're not going to get your vitamin B12 from plants it doesn't exist there and the iron that you get from your plants are not nearly as absorbable as iron you get from animal products that is why we are seeing an increase rate of iron deficiencies and other vitamin deficiencies if you're not taking supplements the fact is if you lived off of nothing but plants and we had no supplements to take eventually it would kill.

[@ZahdakaYAH]

Short and to the point. Great video!

[@CharlesMichaelSidwell]

I have heard the omnivores among us can also be B12 deficient. That true? Fun video, by the way. I am slowly easing into a plant based, oil free diet, and now I seem to crave leafy greens. Instead of thinking about that chicken biscuit, now I dream about spinach and collard greens. I wish I could like kale, but I can only stand it in smoothies because it is masked by the bananas enough that I can tolerate it. I saute vegetables by the truck load, like mushrooms, broc, zucc, etc, and put on a bed or whole wheat pasta or rice. And I now do it without oil. I just add water to the pan or wok and toss lots of herbal seasoning and it becomes like a broth. Unlike when I was using olive oil in my sautes, I don't get an upset stomach, and I don't get all gassy. It's amazing.

[@WellYourWorld]

Yes it is pretty amazing, thank you for sharing!

[@nikas2019]

It's estimated that over 45% of the WORLDS POPULATION (NOT VEGAN) are deficient in b12! Surprise XD b12 is made by microorganisms in the soil and water, but due to modern sanitation and pesticides all that b12 producing organisms are killed... France produces the most b12 industrially and sells over 80% of it to agricultural industries. Majority of b12 is added to cow's milk before it hits the shelf and feed as a supplement to animals that will be sold as meat

[@jacksonblack2776]

“Welcome to earth” all foods have protein. That was awesome! 😂👍

[@vikinglife6316]

Just because it has protein does not mean that your body is capable of absorbing and using that protein as well as other sources. The same thing with the iron you get from your plant-based diet it is nowhere near as absorbable in the body as what you get from animal products that is why we are seeing long-term deficiencies with hardcore vegans.

[@scottberger6728]

alpine organics seems legit for vegan multivitamins. one thing not mentioned here is k2. some of our k1 is converted to k2 but maybe not enough for some (shrug). alpine adds k2. but not calcium.

[@doinacampean9132]

I just had to watch this about 5 times, just for the lifting my mood effect :) (I've had better days). Absolutely make a what I eat in a day video! Or 2. Or 20! :)

[@WellYourWorld]

One is coming next week!

[@dhurley3468]

I love sarcasm. I love this video. Get em’

[@Moist.Marshes]

I love how people used to be quiet when I was eating meat and junk food all day and had many deficiencies.. And now they are nutrition experts because I'm only living off plants haha (no deficiencies lol)

[@manatee419]

I have been on a wfpb for about 6 months. I was 230# now 165# and I did not try to lose weight. I whent to the doctor to get my yearly fiscal results and my cholesterol is fine I did not tell him I was not taking the medicine any more. So get off of the process foods that is loaded with sugar and sodium.

[@WellYourWorld]

Excellent! That is great!

[@darryld9719]

I been wfpb for 3 1/2 months starting at 265 and now at 225....and I didn't do it to lose weight....I did it to get healthy and now my high blood pressure medication is cut in half .... I keep saying I am not gonna be obese and on medication like the majority of Americans which is sad....

[@lloydchristmas4547]

That's quite a lot of weight you lost. Good work.

[@cyng3888]

Okay, not only was it very informative, but you're damn funny!! Protein pointing... slick! 🤣😂💪

[@WellYourWorld]

Ha ha thank you Cynthia!

[@janicemahaney6604]

Great video! Is it possible for you to talk any faster!?! LOL

[@darryld9719]

Wow you nailed it again!....very informative and funny.... and who can argue with the truth?..... told someone I went whole food plant based and their first question was what about protein?....I said it's in everything....but I also learned to not tell people what I'm doing....just shut up and keep doin it!....thanks Dillon!

[@WellYourWorld]

Well said!

[@veganfortheanimals6994]

Perfect video. Fortunately, I know the basics of healthy WFPB. It's so easy! As long as you don't go for the 'woo' stuff, or pure junk food vegan. New sub.

[@WellYourWorld]

Thanks for being here!

[@veganfortheanimals6994]

@@WellYourWorldThanks for your content. I'll see you again here, for sure

[@mike20sm]

B7 Biotin can be tricky too. Sometimes supplements aren't absorbed as easily as one would think. Also I didn't see it in the ingredients of Braggs nutritional yeast

[@WellYourWorld]

Cronometer did not spit that one out for me so I do not really know. It says their database is limited...

[@user08157]

@@WellYourWorld I guess there's biotin in all of them. there is a german brand "naturata nährhefe". nährhefe means nutritional yeast. it's cultivated from molasses. it's not fortified. there are about 100 mikrogramms (200% RDI) B7 in 100g of this one.

[@jeremylavine]

Almonds are quite high in biotin

[@janicehamilton8236]

Dillion you are very good! This is it for me... you said it all for anyone who wants to start living healthy.. I love you man!! Thanks. 😘

[@lloydchristmas4547]

Nice video. Remember the pre-vegan time when your friends and family were very concerned as you downed the fast food? I don't. I do remember though, when they all became nutritionists exactly the same time I became vegan. My chest is harder than 99% of these overnight nutritionists.

[@RobGai72]

Another great video with practical advice 👨🏻‍🎓

[@WellYourWorld]

Hi Rob, thank you!

[@ruthfasciana7217]

How many legumes should I eat in a day? Course I am a woman and I also do exercise. Some people say 90 gr. are enough but I wanted to know your opinion. I don't use soy products so only the whole legumes.

[@thomassmyth65]

It's "utter" nonsense, well played sir!

[@WellYourWorld]

ha ha

[@Pardy_Animalz]

thomassmyth65 Udder nonsense. Lol

[@susanjohnston4066]

Loved this! Thank you for your knowledge, humor, and generosity.

[@Butterflywings-td2ud]

Hi, where can I find the multivitamins you talked about please? Thanks for all the info..I I recently became vegan 🌱

[@Starcraftghost]

I subscribed because this got me laughing right after the man boobs bit. 😂😂😂. I’m not vegan (yet), but, had been easing myself to cooking more plant-based foods.

[@Akasha303]

loved this video..the humor..the tight facts...youre a boss

[@marley7659]

Some women are especially prone to iron deficiency due to blood loss. Sometimes extra help is needed with diet and medication. This would be regardless of whether you chose a meat based or plant based diet. I know so many people who are anemic most of the time.

[@WellYourWorld]

Yes it is important to check your numbers once in a while.

[@themischievousbrat5525]

Hi! :) I just found you because a friend told me about a book called "undo it" and then I your video came up. I went plant based a little bit more than a year ago.. My blood work has been perfect my entire life. I did blood work 1 month ago and my iron/ferritin was super low (I actually went to see the doctor because I was tired), my thyroid levels was a little bit off and my hemoglobin was slightly slow so.. that's when I lost it. I started crying like nuts. I went back to eating fish. I increased my spinach consumption and I eat lentils almost every day. I also started taking a vegan iron supplement. I need to go back and do blood work again next month. I have also gained weight and I feel terrible with this weight. I am at a 180 pounds when I should be 120. I started a plant based diet when I was at 172 pounds. I don't know what to do. I honestly don't eat all the foods you mention. Squash?? my dog eats that with her V-DOG food. How can I lose weight? I don't exercise so I have to include that in my life. I don't wanna be sick and I don't wanna go back to eating fish and eggs. IDk... I just don't know how to do this anymore.. Hopefully you see this message and can reply to me. Thanks.

[@WellYourWorld]

Join us in the WYW Facebook group and let’s talk about it. Facebook.com/groups/wellyourworld and I’ll try to address it more on next week’s live show. But it all come down to eating a well balanced whole plant food diet without the junk. Watch all my KZbin videos.

[@themischievousbrat5525]

@@WellYourWorld thank you so much. I will

[@dianahincu7809]

My iron and ferritin very low on vegan diet so i supplement.

[@RandyKnappWood]

You are awesome! Thank you for all the great info you put out. Please keep it up 👏👏👏👏👏

[@WellYourWorld]

Thank you Randy!

[@lidiaadobato7822]

Very clear. Thanls!!

[@christinahaftmann8837]

Brown rice contains zinc.

[@Ryan-wr8fx]

Protein is something I am least concerned about as an athlete thinking about going vegan, I'm most concerned about calcium, Vit. D, and B12. Although, I saw some nutritional yeasts are packed with B12

[@WellYourWorld]

I would not buy those nutritional yeasts because they are packed with other B vitamins you do not need. Best to supplement your B12 and probably you D too if you are not getting in the sun. Calcium you can get from the food no problem.

[@M00N.000]

If you don’t mind using nutritional yeast it’s a wonderful alternative for b12 if you can sneak it into your meals!

[@WellYourWorld]

No, we use and sell only non-fortified nutritional yeast. Fortified yeast is NOT a reliable way to get B12, they fortify it with very very small amounts of B12 and not everyone actually eats the yeast daily so no this is not good.

[@M00N.000]

@@WellYourWorld the nutritional yeast I have has over 600% of your daily b12 intake per serving. Am I getting something wrong? I usually just add it to mashed potato’s or other things like that

[@WellYourWorld]

@M00N.000 yes you are getting this wrong but there’s still a chance you’re getting enough if you’re really consistent, but this is not a good strategy in my opinion. The body does not absorb very much of the B12 we eat. This is why most capsules are 1,000mcg or more. Most yeast only has 15mcg or some maybe 25. This is too low to rely on when B12 is so important for brain health, even though the bottle still says 300% it’s a bad RDA. Really need to take 1,000mcg capsule daily. I’m no doctor but all the plant based doctors recommend direct supplementation over relying on micro-fortified foods. Almost all Americans are deficient in B12 and should supplement even if they don’t eat our diet.

[@WellYourWorld]

And don’t get me wrong, I love nutritional yeast! We sell the best one out there, so delicious. But not a vitamin.

[@jennlynnwill1103]

Vitamin D in mushrooms too. Mushrooms are must have vegan staple food

[@WellYourWorld]

Not a reliable source of vitamin D no

[@shadeast4099]

Sea Moss has B12

[@pinkmoon831]

Woot!Woot!

[@stellasrvadventures483]

I’m breaking out! Ugh 😩 do you know why? And what can I do? I’m assuming it’s a vitamin I am lacking.

[@pvpfromnj]

nutritional yeast for B12?

[@WellYourWorld]

If it is fortified with B12 and you’re eating enough if it then ya. But I don’t know the math on that and I don’t eat it consistently enough. So I do a supplement instead.

[@marianamunoz6075]

Hi. Do you have a video on what to eat/meal plan & recipes to learn from until we get it together on our own.???

[@WellYourWorld]

Yes. Download the guide from this video. kzbin.info/www/bejne/d2bCimpnrZiMgJo

[@stevecrowley4114]

He didn’t mention iron or B-12. I’m a vegetarian and I take supplemental iron and topical B-12(methylcobalamin). The reason why some thrive as vegetarians and some don’t is methylation status. Over-methylated people need more folate. And less methionine. They thrive on a vegetarian diet. Undermethylated people need less folate and more methionine.(abundant in animal protein). I am over-methylated. So I eats lots of folate.(abundant in veggies.) People like Steve Jobs, who was under-methylated should have been eating more protein and less folate. He was a lifelong vegetarian and this may have contributed to his early death.

[@darith770]

Nope. Steve Jobs spent most of his life building a computer motherboard, hence, inhales the chemicals

[@Titunka]

Do you eat dulse every day for iodine? 🤔 And yes the video what you eat in a day and showing on cronometer would be nice!

[@WellYourWorld]

Yes I throw 1 teaspoon into my smoothie. I will show you that next week.

[@Titunka]

Well Your World Great thanks!

[@elizabethheiland5632]

Dr. Mcdougall says iodine comes from eating vegetables from the earth in non depleted soil. And since our vegetables come from.all over the world theres mo way were going to be eating from only depleted soil. Is there a reason you know of that that wouldnt be true?

[@smallfootprint2961]

Great video... :-)

[@SharpUchi]

I feel like one of the biggest arguments meat eaters make against vegans is bioavailability, so can you elaborate on that? From my understanding vegans have to eat a lot more, because the bioavailability is less in plants than animal products?

[@WellYourWorld]

It doesn’t matter. For almost everyone, eating a satiating plant based diet will get you all you need of the food vitamins whether you absorb it all or not. There are some conditions which make an exception but it’s easy to check for if you do regular blood work. As for D and B12 you have to supplement anyway so bioavailability is irrelevant.

[@TheASMRlogs]

Whoooo!! Whi is sassy today!!! Lol this was great!

[@WellYourWorld]

ha! Thank you Elizabeth!

[@sandracarli1110]

According to Dr McDougall, oxalates are a problem if someone consumes a high level of fats on a regular basis.

[@WellYourWorld]

I don’t know much about it to be honest

[@rachelbeckett2571]

True or false: you shouldn’t wash your skin 24-48 hrs after being in the sunlight in order for your body to absorb what it needs to make vitamin D?

[@WellYourWorld]

I have no clue

[@patty-cf7jj]

I hope it’s not true...

[@evagosselin4712]

Whats the diffrence btween WFPB, Vegetarian an Vegan? There's so much controversy out there on the best diet for insulin resistance, can you please help me out. I enjoy your videos, Im just at a loss! ❤

[@WellYourWorld]

Vegetarian is useless because you want to avoid dairy and eggs as they are very unhealthy. Saying vegan means there are no animal products which is great, but that doesn’t mean it’s healthy (ie you could eat potato chips all day). WFPB means vegan and healthy so that’s the one you want.

[@stellasrvadventures483]

Can you tell me or share a link of which dr. Fuhrman multivitamin to get that has everything in it that I need to be on a vegan diet? Thank you. The one I saw on Amazon did not have B12 in it.

[@yogasciencemusic]

How do I look? You look fabulous 😁

[@Aurora-uh9nk]

Thank you 🙏 great info 😋👍

[@mrbo4576]

Nice

[@ruthc382]

chuckles, 'how do i looook' 😏

[@rc9638]

Yes! Preach it!

[@rmuchala]

What about magnesium, ?

[@jenitidbitz]

❤️🥳excellent video!!!

[@Kutthroatkawaii]

Got anything for vitamin K2?

[@Konsti1]

And what about vitamine k2?

[@truefreedom3835]

Awesome! you tell ´em!!

[@WellYourWorld]

Thank you Denise!

[@arielpuig7302]

What about the idea of nutrients recycling, dr McD says that you can live on potatoes only

[@WellYourWorld]

It's a good question, I don't know the answer.

[@arielpuig7302]

The WFPBDiet sounds perfect, and I’ll start immediately when I resolve the b12 black hole. It seems to me a huge incongruity what the drs (you know the good ones AG, McD, Cambell,etc) say about supplements and then you need b12. Mc Dougal himself doubt about that.

[@MrsPlantinTexas]

LMAO. You're so cute, Dillon. #tightboobs I am sharing this because it made me laugh a lot, but more importantly, it's loaded with great facts. HUGS FROM TEXAS!

[@WellYourWorld]

Ha ha ha thank you Mrs. Plant for the support! XO

[@agsrd4496]

Nutritional yeast = B12

[@WellYourWorld]

No not good enough to rely on for B12

[@Pardy_Animalz]

You’re a hoot!

[@Zenjohnny]

Simple. 🤙🏼

[@juliepayn7696]

Only you Dillion could state all you said with speed and efficiency and do well.

[@WellYourWorld]

Thank you Julie!

[@Chris-MusicTheoryAndFretboard]

Vitamin K1 and K2? Why does Joel Kahn recommend a K2 supplement for vegans?

[@nikas2019]

Well K1 you can get from leafy greens and other green veg... K2 you can get from fermented foods such as kombucha, natto etc and it can also be made by your gut bacteria. Vitamin K deficiencies are very very rare

[@fredacharbel7510]

@well your world you’re the best 😍😂

[@PatriciaXX]

hahaha my boobs are quite nice and tight ahaha made me laugh thanks for this video! :) will share

[@EyeSEeYous]

What if you hate beans? I want to be vegan in the future but I really don’t like beans

[@WellYourWorld]

So many other options

[@kristadanielle6327]

Lol. 🤣

[@minouagah8280]

I am very sick maybe infection in the gut that has made me disfunction I was in ketonfor couple of years and 2weejs on plant based only I eat salads and barely fruits .I found your videos I amnotvznle to read a book as I Mnot feeling well can you guide me how to-do basics and get healed thanks

[@WellYourWorld]

It is best to speak with plant based doctor. You can schedule a telehealth consultation here, www.healthpromoting.com/clinic-services/health-services/coaching-services

[@valerieescabi6104]

🤗

[@Ahmad-up9og]

Doesn't your body can't convert the Beta Carotene by much into Vitamin A? Only up to 45% depending in your genes.

[@WellYourWorld]

I don't know, but whatever the body does apparently works.

[@simonblurton8009]

selenium!

[@WellYourWorld]

Ya I eat a Brazil nut. I could have mentioned that. I will in the next video I think.

[@stargazer5073]

You're funny!

[@reallifewithrodandmarcy2978]

So in support of a plant based diet. That being said, your palms are yellow, like jaundice yellow.

[@WellYourWorld]

No they are not. Maybe something with lighting or whatever but no.

[@nellievance]

Perfect video propaganda for our plant based takeover 😂

[@Crazydoglady.]

It's rediculous that this question is even asked anymore.. 🤣 it's 2019 I can't believe people are even eating meat anymore..

[@WellYourWorld]

You and me both but then again, there’s a long road ahead

[@corasixtyplusvegan7570]

Great video. Such a pity you are mentioning that brand of supplements. I don’t think it’s a reliable source after the misuse of dr Campbell’s name in his so called research. Check out VegSource latest video info. 🌱💚☮️🇳🇱

[@WellYourWorld]

Fuhrman has done a lot of good.

[@heartminer5487]

deficiency? just eat a piece of meat. it's that simple lol

[@nikas2019]

Personally I'd prefer not too eat a piece of meat... I'd rather have a deficiency of nitrates, antibiotics, faeces, salmonella, ecoli and other nasty things found in meat in my body :)

[@WellYourWorld]

Besides, meat eaters, deficient or not, are much less healthy than us.

[@Crazydoglady.]

Fuhrman has been debunked.

[@WellYourWorld]

I feel like he has done much more good than bad.

[@Test-eb9bj]

TATTOEDVEGAN SixtyPlusVegan That is quite a broad-brush statement. You do not have to buy from him or take supplements but the formulas of his supplements are well composed to work synergistically and to not overload the system.

[@Crazydoglady.]

@Karla Coppock Jeff Nelson made a bunch of videos about him.

[@patty-cf7jj]

TATTOEDVEGAN have you ever seen what Jeff Nelson eats? I would rather take nutritional advice from Dr. Fuhrman.