Quotes
Vegan Food Sources of Vitamin E
Vitamin E can be found in avocados, broccoli, carrots, kiwifruit, leafy green
vegetables, nuts, peanuts, seeds, whole grains, and wheat germ. (For additional
sources and amounts of vitamin E, see on ). Though leafy greens don’t appear to be significant sources of fat, about 10 percent of their calories come from plant oils. For those on raw or high-raw diets, big salads
provide plenty of vitamin E; for example, 8 cups (2 L) of raw spinach provides a
third of the RDA. When half an avocado and 3 tablespoons (45 ml) of sunflower
seeds are added, the salad contains the entire recommended intake for the day.
Steamed spinach cooks down to a small volume while retaining this vitamin; so 1 cup (250 ml) of cooked spinach provides close to 4 mg vitamin E. Unrefined
vegetable oils—especially olive, canola, safflower, sunflower, soybean, and
wheat germ oils—contain vitamin E, which protects the oils from rancidity
Vitamin E can be found in avocados, broccoli, carrots, kiwifruit, leafy green
vegetables, nuts, peanuts, seeds, whole grains, and wheat germ. (For additional
sources and amounts of vitamin E, see on ). Though leafy greens don’t appear to be significant sources of fat, about 10 percent of their calories come from plant oils. For those on raw or high-raw diets, big salads
provide plenty of vitamin E; for example, 8 cups (2 L) of raw spinach provides a
third of the RDA. When half an avocado and 3 tablespoons (45 ml) of sunflower
seeds are added, the salad contains the entire recommended intake for the day.
Steamed spinach cooks down to a small volume while retaining this vitamin; so 1 cup (250 ml) of cooked spinach provides close to 4 mg vitamin E. Unrefined
vegetable oils—especially olive, canola, safflower, sunflower, soybean, and
wheat germ oils—contain vitamin E, which protects the oils from rancidity
Vegan Food Sources
Greens, beans, and oranges are folate champions.
Greens, beans, and oranges are folate champions.
Food Contaminants of Concern for Vegans and Nonvegans
Acrylamide
Major food sources: Processed potato products (such as chips and French fries),
crackers, crispbread, pretzels, toast, cold cereal, and starchy foods processed or
cooked at 248 degrees F (120 degrees C) or higher.
Associated health risks: Probable carcinogen; may damage DNA and nervous
system
Acrylamide
Major food sources: Processed potato products (such as chips and French fries),
crackers, crispbread, pretzels, toast, cold cereal, and starchy foods processed or
cooked at 248 degrees F (120 degrees C) or higher.
Associated health risks: Probable carcinogen; may damage DNA and nervous
system
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