Another critical amino acid is methionine. This is a nutritional player in treatments for liver ailments, depression, allergies, asthma, drug and alcohol recover, Parkinson’s and schizophrenia. It is associated with preventing colon cancer and birth defects.
A 150-adult needs about 728mg per day. The best sources in plant-based foods are:
- Brazil nuts 315mg per ounce
- Parmesan cheese 268mg
- Edamame 497mg per cup
- white beans cooked, 261mg per cup
Other good options include:
- sesame seeds
- pumpkin seeds
- sunflower seeds
- chia seeds
As you can see in relation to lysine and methionine, a vegan raw diet would be the one most likely to be deficient in these two amino acids. Otherwise, flexitarians, vegetarian and vegans shouldn’t really have any issues.
Vitamins and minerals
Vitamins and minerals are the next nutritional components for scrutiny by strict vegetarians and vegans. These include:
- vitamin B12
- Riboflavin (vitamin B2)
- Alpha-linolenic acid (ALA, Omega-3s) and
- Vitamin D
The best sources of iron include: eggs, fortified breakfast cereals (but watch out for carbs and sugar), soy-based foods, prunes, dried apricots, nuts, beans, legumes, and fortified whole wheat bread.
The best sources of calcium in order to maintain bone health are: cheese, yogurt, milk, edamame, tofu, almonds, sesame seed, calcium-fortified orange juice, calcium-fortified non-dairy beverages like soy or almond milk, and dark green leafy vegetables like collard greens, spinach, and bok choy (a type of Chinese celery that is very tasty in stir fry).