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Friday, February 24, 2023 5 Brooklin Town Crier The first question most often asked is, "where do you get your protein?" But the second most frequently asked one is about vitamin deficiencies. Vegans may get less of certain nutrients, such as calcium, iron, zinc, and vitamin D, than people who eat meat. However, that doesn't mean you have a deficiency. On the other hand, vegans tend to eat a lot more fruits, vegetables, grains, pulses, soy foods, nuts, and seeds than non-vegans. These all contain vitamins A, C, E, K, and B, as well as potassium and magnesium. Healthy diet You can get enough calcium, vitamin D, iron, and zinc on a vegan diet by eating a healthy diet. People who eat meat can be deficient in some vitamins if they don't eat enough vegetables. Being conscious of what and why you are eating something is helpful. For example, get the omega 3s, which are essential fatty acids. According to Harvard Education (hsph.harvard.edu), omega 3s have been linked to preventing heart disease and stroke. To get them on a vegan diet you must actively seek them out. You can get what you need in a combination of seeds and nuts. For a deeper dive, go to this link: https://www.ndtv.com/ health/5-nuts-and-seeds-loaded- with-omega-3-fatty-acids-you- must-add-to-your-plant-based-diet-2278257 Oatmeal starter I often start my day with oatmeal and have had hemp, flax, pumpkin and chia seeds added to it. Seeds can also be added to salads, chilis and more. My family doctor, who knows I'm vegan, checks my B12 level. I also have a naturopathic doctor who recommends supplements if I need them. I've had an iron deficiency twice in my life; once when I was eating meat and once when I was vegan. Both were caused by reasons unrelated to diet. There's no guarantee that if you eat meat you are getting sufficient Do vegans get enough vitamins and nutrients? Plant-Based Eating by Sheree Nicholson iron. Being proactive with your health is the key to great health. I have what I call "my team" which includes my family doctor, naturopath, osteopath, massage therapist and more. B12 importance Unlike an iron deficiency which has noticeable symptoms, a B12 deficiency can be sneaky. You might not detect it as easily. Very low B12 intakes can cause anemia and nervous system damage. Vegan sources of B12 are foods that are fortified with B12. These include some plant milks, soy products and breakfast cereals, B12 supplements or B12 shots. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms from the soil. Most vegans consume enough B12 to avoid anemia and nervous system damage, but you need to get your B12 levels checked. One of my sources of B12 is fortified nutritional yeast which I use a lot. I love the taste and use it to flavour chili, salads and soups. These days most of us are aware of the need to make conscious food choices for better health. If you are nervous about making the change to a vegan diet, it might be wise to consult with a "vegan friendly" naturopath, dietician or nutritionist. A small upfront investment can pave the way to a smoother transition for you. Sheree's hack: Create your own trusted vegan friendly health care team. Riders on Norco fat-wheeled bikes braved the winter elements on Jan. 28 in the annual Laps 4 Lakeridge Health fundraising ride through the Royal Ashburn Golf Course. Led by brothers Matt, Kyle and Ryan Douglas, they raised over $47,000 while an anonymous donor matched that amount. The goal had been $40,000. This particular ride raised funds to bring a much-needed surgical robot to the hospital for cancer surgeries. Bikers Raise Funds for Lakeridge