How to Avoid Common Deficiencies on a Vegan Diet + What Foods To Eat!

Рет қаралды 13,947

Күн бұрын

Hey beautiful people! In this vid, I’m going to show you how to avoid common deficiencies found in a vegan diet and give you practical ways to close nutritional gaps and unlock the foods you NEED to know! This is especially important if you’re new to the journey, or if you have any doubts whatsoever about meeting your nutritional requirements. Let’s go!
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// V I D E O S Y O U ‘ L L L O V E
ANSWERS TO COMMONLY ASKED QUESTIONS VEGANS GET EVERY DAY
• ANSWERS TO COMMONLY AS...
WHAT I WISH I KNEW BEFORE GOING PLANT BASED | Watch This Before You Go Vegan!
• WHAT I WISH I KNEW BEF...
// R E F E R E N C E D S T U D I E S
Vitamin C and Iron Bioavailability: www.annualreviews.org/doi/abs...
Dietary Protein and Calcium: pubmed.ncbi.nlm.nih.gov/19279...
Mercury in Fish: www.ncbi.nlm.nih.gov/pmc/arti...
Consumption of Red Meat and Cancer Incidence: pubmed.ncbi.nlm.nih.gov/34455...
Ultraviolet treated mushrooms as effective as vitamin d supplement: www.nature.com/articles/ejcn2...
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Website: choosingmyhealth.com
// M E L I S S A
I'm Melissa and I teach people how to easily transition to a plant-based diet with easy, step-by-step wellness strategies that work. I'm a certified holistic nutritionist, certified health coach, and a certified personal trainer. As a chronic illness overcomer, I now use what I've learned to empower others to live out their God-given purpose without sickness holding them back. On this channel, I share how to go plant-based, stay on the journey, cook delicious plant-based meals, plant-based nutrition information, and tips I've learned along the way-home for the plant-based newbie! Join me here, and let me help you make your plant-based dream come true!

Пікірлер: 108

@conradtaylor29 Жыл бұрын

The plant foods that I eat that help me maintain a balanced lifestyle include black beans, garbanzo beans, red kidney beans, lentils, carrots, onions, tomatoes, purple potatoes, cauliflower, broccoli, limes, lemons, bananas, goldenberries, wild sea buckthorn, wild bilberries, wild lingonberries, blueberries, blackberries, raspberries, red/green bell peppers, Serano peppers, kale, arugula, super greens (i.e. baby spinach, baby chard, and baby kale), almonds, pecans, pumpkin seeds, black rice, red rice, quinoa, brown rice, and black barley. I'm sure I missed something here but having all these items on hand lets me easily complete the 'Daily Dozen' app checkboxes. 👍🏾 Thanks so much for the great nutritional information and please keep the videos coming. 👏🏾🙌🏾

@ChoosingMyHealth Жыл бұрын

Love this Conrad! You’re eating goood!

@mymustardseedfaith Жыл бұрын

This is an awesome video! Much needed, chile. I’m still on my no meat/no dairy/no processed food journey. I’ve loss over 25lbs eating ONLY what God made! Hallelujah 💜 I have D3 & B12 supplements that I’m incorporating THIS week! EVERYONE D3 CAN BE HARMFUL IF NOT TAKEN WITH K2 VITAMIN. Research because you can have too much calcium buildup…k2 helps alleviate calcification. Be blessed y’all

@ChoosingMyHealth Жыл бұрын

I’m proud of you sis!! Let’s gooo!! 🙌🏽🔥🙏🏽

@mymustardseedfaith Жыл бұрын

@@ChoosingMyHealth thank yooou!💪🏾

@faith8303 10 ай бұрын

@@mymustardseedfaithwhat brand of vitamin D do you take?

@mymustardseedfaith 10 ай бұрын

@@faith8303 I like the “sports research” brand find on Amazon in black packaging & is vegan. They have a D3 with K2 included so you don’t have to get 2 diff supplements. Blessings!

@planetofthevegans880 9 ай бұрын

@@mymustardseedfaith Vitamin D pills are steroid hormones that contain cholecalciferol, an ingredient found in rat poison. Most Vitamin D3 pills are made from sheep's wool, an allergan derived from extreme animal cruelty. No synthetic pill can replace any of the healing benefits of the SUN. You only need 10 minutes 3 times a week of sun, and even if you don't get that, it won't kill you.

@naturallydunn3325 Жыл бұрын

This video is excellent. I wish I would have known this before I went plant based but I’m glad you’re sharing this with others so that they don’t have the problems I had 🌱

@ChoosingMyHealth Жыл бұрын

Yes! I wish the same! Hope you’re thriving sis! 💗

@EatWell23QWB 9 ай бұрын

EXCELLENT Video! Between you Melissa, Dr. Bobby Price, and Dr. Baxter Montgomery and a few other well known whole food plant based physicians and experts, you have truly helped to change my life forever for the better. I tried for decades to get answers for my health issues through traditional health care sources only to discover that they had no clue how to help me. Continued blessings to you Melissa for all that you do to help spread the much needed message about how to heal and healthfully take care of the bodies that God gave us. Peace!

@ChoosingMyHealth 9 ай бұрын

So so so sweet of you! It is a pleasure to share any knowledge I have in hopes to bless others! So grateful you shared, and super happy God is giving you a solution for healing your body 🙏🏽🙌🏽😊

@carmenwashington9067 Жыл бұрын

So well done and presented! You’re a natural in front of the camera!

@ChoosingMyHealth Жыл бұрын

Aww. Thanks Carmen ☺️ Glad this was a help to you!

@LeniqueKintea Жыл бұрын

This was so good and informative! I’m new to being plant-based. I worry or almost obsess about being supplemented properly. Your videos and my own continued research calm my worries. I remind myself that you can’t be perfect. Or change drastically overnight. Knowledge takes time, patience and practice. Thank you for being so helpful🙏🏾

@ChoosingMyHealth Жыл бұрын

I understand how you feel Lenique! You're doing phenomenal sis! 💜

@LeniqueKintea Жыл бұрын

@@ChoosingMyHealth thank you gorgeous!💗🫶🏾🙏🏾

@NadiaSiddiquii Жыл бұрын

That was a great review girl I wish I knew about iron deficiency awhile ago…I finally have normal menstrual cycles. Who would of that an iron deficiency played a role!

@ChoosingMyHealth Жыл бұрын

So glad things gave normalized for you girl! 🙌🏽🙏🏽

@madamejb7591 Жыл бұрын

Your videos are always on time for me! Thanks for sharing your insights with us! Another win-win video!

@ChoosingMyHealth Жыл бұрын

Means so much sis! Thank you 🙏🏽😊💜

@gregorymcmahan3914 Жыл бұрын

Great video. All the information was spot-on. Plus Melissa had great energy, too. You go, Girl!

@ChoosingMyHealth Жыл бұрын

Aw thank you Gregory! 😊

@Nonya3005 11 ай бұрын

Thank you so much for this. Always grateful for those willing to share knowledge. Such great and helpful info 🤗❤

@ChoosingMyHealth 11 ай бұрын

Im so glad it’s helpful 💛🙏🏽

@angelaholloway5321 Жыл бұрын

Thank you. You made this information clear and concise.

@ChoosingMyHealth Жыл бұрын

So glad it helped, Angela! ❤️

@davidrunnels7845 11 ай бұрын

Thank you Melissa for all of the important information you shared in this video. You are an amazing person and I pray that God will continue to bless you, your family and your ministry! Pr Dave

@ChoosingMyHealth 11 ай бұрын

We love you Pr. Dave!! Your encouragement and support always means so much to me 😊

@lalamadison7227 Жыл бұрын

Thank you soooo much for this highly informative video on how to prevent, manage, and even eradicate nutrient deficiency. I have struggled with this very issue and have already lost my hair (my crown and glory) needless to say it has been a huge blow to my self-esteem and my labs are all over the place. I am severely anemic and battling hyper thyroid disorder it's been a nightmare. I went vegan 3 years ago and it really did not do much for me by way of energy or regrowing my beautiful hair because I did not know what I was doing until last year when I began to truly educate myself on nutrition and apply that knowledge to my everyday life. I am happy to report that things are moving in a positive direction for me these days even though the process is slow. I said all that to say "Thank you for being here to guide and help us learn and grow from your own life trials with nutrient deficiency" truly you have done the work and emerged victorious! Kudos to you.

@ChoosingMyHealth Жыл бұрын

Lala, I’m so grateful things are moving in a better direction for you, and sorry for all you’ve been through sis! Here’s to better health from this point on. Praying you thrive!! ❤️

@petildahmaenzanise5392 Жыл бұрын

Girl you always nail it❤❤❤

@ChoosingMyHealth Жыл бұрын

Aw thanks hun! 🙏🏽❤️

@tammymitchell4770 Жыл бұрын

Thanks for this great advice...Very helpful!

@ChoosingMyHealth Жыл бұрын

Yay! So glad sis ❤️

@planetofthevegans880 9 ай бұрын

I have an MSc degree in plant-based nutrition, but had to do my own research on B12. Nothing I was told made sense, and I'd never taken it in all my 35 years of being vegan. The facts are that B12 was created in a Merck drug lab in 1948 to replace liver extract pills being sold for anemia. It was only labeled a vitamin for marketing purposes, which is why it can't be found in any of the myriad of plants that contain all the authentic B-complex vitamins. B12 supplements were created from the bacteria of cow manure and raw cow's liver - does that sound like something humans are supposed to eat??? I get EVERY nutrient I need from a whole foods plant based diet. I do not take any pharma antibiotic drugs, as they are the number one cause of destroying all the beneficial bacteria in a healthy gut (there's many herbal antibiotics) This is also one of the main underlying problems being misdiagnosed as "B12 deficiency." All this B12 misinformation comes straight from animal agriculture and the drug companies who make & sell it. Synthetic supplements provide no health benefit, and contain toxic ingredients like genetically engineered bacteria and coal tar.

@harveyplantharvester1502 9 ай бұрын

Wow, I have never heard all this before but it all makes sense now. When I speak to newer vegans they are so scared of the b12. I suspected meat, dairy eggs lying about plant based diet lacking so non-vegans say it is unnatural. My parents are plant based for many years with no supps and my 47 year old dad runs marathons, it is all just fear. I will copy and past, thank you!

@planetofthevegans880 9 ай бұрын

@@harveyplantharvester1502 Thanks, Harvey. The more you investigate beyond the official narrative, the more you see it's all just clever and insidious marketing.

@monicafranc6966 2 ай бұрын

Thank you. How to secure enough B12 in your diet? Lets say; the solution please

@vegan.enlightenment 4 ай бұрын

Coming to your channel from Gillian 😊❤ You are amazing! ❤

@ChoosingMyHealth 4 ай бұрын

Welcome!! So glad you’re here! 🤗❤️

@vegan.enlightenment 4 ай бұрын

@@ChoosingMyHealth 🥰

@bluecolla4819 10 ай бұрын

Such an excellent video, queen 😊

@ChoosingMyHealth 10 ай бұрын

Thank you 😊

@iryna4530 Жыл бұрын

Amazing, helpful content!

@ChoosingMyHealth Жыл бұрын

So glad it was Iryna!

@sophieatkinson64 5 ай бұрын

I’m pleased you mentioned oxalates!!

@Christine_krueger Жыл бұрын

Thank you!❤

@ChoosingMyHealth Жыл бұрын

Most welcome, hon 🙏🏽

@QueenMufasa552 Жыл бұрын

Yes, ma'am❤❤❤❤

@ChoosingMyHealth Жыл бұрын

❤️🙏🏽😊

@karenjoyner6075 Жыл бұрын

Hello, can we see more of what I eat in a day vids? I love the content. I have the same issue with the shedding hair with the patch.

@ChoosingMyHealth Жыл бұрын

Aw thanks Karen! Yes! I hope things get better for your hair sis ❤️🙏🏽

@karenjoyner6075 Жыл бұрын

@@ChoosingMyHealth THANK YOU!!!YOU'VE been helpful with that information on the day I stumbled on your channel was the day I became a new subbie. Can't wait for your HAIR oil, and I'm vegan for almost two years now, but I am transitioning to WFBP. I have been including things mentioned on your channel. Thanks again your mess was your message to us- thanks, luv!

@ChoosingMyHealth Жыл бұрын

@Karen Joyner “Your mess was your message to us”…WOW. Thank you sis!!! ❤️

@tacopok895 9 ай бұрын

I’m curious to see if you have any advice for acid reflux/GERD. I’ve always had some issues with digestion and I really wanna know what sort of foods/dietary and lifestyle habits give you healthy digestion!

@ChoosingMyHealth 9 ай бұрын

Hey there! I’ll definitely add that to my list of videos. Great topic-thank you!

@planetofthevegans880 9 ай бұрын

Are you soaking all your lentils, peas and beans? This is necessary to prevent digestion issues. Soak lentils for 3 to 4 hours, boil for 1 minute and simmer for 20 minutes. Soak chickpeas for 12 hours, boil for 1 minute and simmer for 1 hour 45 minutes. Stay away from all canned legumes.

@dorcasbrown1553 Жыл бұрын

Hey, may I ask if you take each of these supplements every day? If not, what do you take daily?

@ChoosingMyHealth 11 ай бұрын

Hey Dorcas! I primarily get these vitamins and minerals from a whole food diet, and supplement when breast feeding or pregnant, or feeling a bit under the weather.

@sarabellaaa 7 ай бұрын

New Subbie your content is amazing 😍

@ChoosingMyHealth 7 ай бұрын

Welcome!! 😊

@baz3716 Жыл бұрын

How do you feel about sea moss? It pretty much covers all this

@ChoosingMyHealth Жыл бұрын

I love sea moss, Baz! Super nutrient dense.

@BridgettEdwards Жыл бұрын

Do you have a cheat sheet with deficiencies, recommended amounts and what to eat to support?

@ChoosingMyHealth Жыл бұрын

Hey Bridgette! Not at the moment sis 💜

@skull.r00t 9 ай бұрын

what about spices, i want to switch to WFPB lifestyle but i’m not much of a cooker and idk what to make, season etc

@Empathy4Animals411 9 ай бұрын

Look up all the free recipes online.

@amandaroberts7599 Жыл бұрын

You mentioned Iodine and having Nori or Seaweed. I cannot have either as it said it may contain crustaceans. Do you have any suggestions?

@ChoosingMyHealth Жыл бұрын

Hey Amanda! You can consider an iodine supplement. I have one I like on my resource page (look under the vitamins and supplements section): choosingmyhealth.com/resources

@amandaroberts7599 Жыл бұрын

@@ChoosingMyHealth Thanks. I will have a look

@TEAMCHURCHGIRL 9 ай бұрын

Question about the iodine part. What happens if someone have hyperthyroidism iodine is not good right for them right

@ChoosingMyHealth 8 ай бұрын

Actually, a sufficient amount of iodine is important for healthy thyroid function. Make sure you’re meeting daily recommended amount. The NIH recommends 150mcg a day. But check your iodine levels to make sure you’re not already too high, and if too little, you’ll know exactly by how much to increase 🩷

@OjiEdutainment Жыл бұрын

Raw nori seaweed also has B12.

@Yahoshua24 6 ай бұрын

Hi, were you able to maintain an optimal level of white blood cells? I've been eating vegan for 10 years and dr sebi alkaline for past 7 years. Eating vegan does make me feel younger and keeps me healthy. However, i noticed that my white blood cells got low and not feeling as strong as before going vegan. Trying fish every two weeks to see if it makes a difference. I've tried iron suppplements and b12.

@ChoosingMyHealth 5 ай бұрын

Hey! I was able to maintain optimal level of white blood cells. Juicing helped me. Praying you find a solution for this 🙏🏽

@Yahoshua24 5 ай бұрын

Thank you! I just ordered a juicer. will give it a try. have increased intake of fats from avocados and have noticed a difference. the alkaline diet is very cleansing. will have to be intentional about fats and protein.

@Alicia155 Жыл бұрын

Yes! I have had the pins and needles in my feet!!!! Ty for this video!

@ChoosingMyHealth Жыл бұрын

Hope this helps 🙏🏽

@lenroystewart2904 Жыл бұрын

Shared.

@ChoosingMyHealth Жыл бұрын

Thank you Lenroy! Nice to see you in the comments 😊

@lenroystewart2904 Жыл бұрын

@@ChoosingMyHealth 🙂

@tashanealwalcott7342 Жыл бұрын

Blessings

@ChoosingMyHealth Жыл бұрын

You too sis! 💜

@dumilemdluli1791 Жыл бұрын

How can you avoid hormonal imbalances

@ChoosingMyHealth Жыл бұрын

Hey Dumile! I go into detail about hormonal imbalance in this live: kzfaq.infof1KUqnGPHrQ?feature=share 💜

@NaturalNikkiDST 5 ай бұрын

Are you accepting one on one clients? Serious question

@ChoosingMyHealth 5 ай бұрын

Hey girl! I am not accepting one on one clients at the moment, but I’ll be rolling something out in the next few weeks, and then again this upcoming spring. If you’re not subscribed please do so you can get the updates via the community. Keep a lookout for it! ❤️

@NaturalNikkiDST 5 ай бұрын

@@ChoosingMyHealth ok thank you for responding! I would love to see an another video of meal prep ideas for lunch and dinner for weight loss.

@sarabellaaa 7 ай бұрын

D12 Iron Zinc Vitamin D Calcium DhA Iodine

@mel_mckinnon 10 ай бұрын

Wish I’d found this video months ago!

@ChoosingMyHealth 10 ай бұрын

Aw so glad you found it! 😊❤️

@scotthaskell9161 Жыл бұрын

I may have Rheumatoid arthritis, in my first search for best treatments I see a vegan diet is extremely helpful. I’m freaking out because I’m very concerned about being able keep myself healthy. And balanced. Is this strictly a choice for most people or do others do it for RA or anything else similarly?

@ChoosingMyHealth Жыл бұрын

Sorry you’re not feeling well. One reason I went meatless was to heal my body of inflammation and it worked 🙏🏽

@YevetteGooden Жыл бұрын

I tried to go vegan twice and each time I had trouble sleeping. Averaging six hours only. Is it detox from eating poultry before going vegan or something else? Thank you.

@ChoosingMyHealth Жыл бұрын

Hey sis! This could depend on so much, ie. previous medical history, lack of key nutrients, too much of a certain thing like caffeine… hard to pin point. For sure though if you’re considering a meat-free lifestyle, be careful to maximize plants while avoiding processed foods as much as possible. Also make sure you’re getting key nutrients outlined in the vid. For some grocery ideas, check this out: kzfaq.info/get/bejne/l5eRaNeUzJfLo30.html ❤️

@YevetteGooden Жыл бұрын

@@ChoosingMyHealth thank you for responding. I’ll be sure to check out the video.

@meatismurder3261 10 ай бұрын

Good video with important information for vegans, although i knew, and know this already I'm surprised how many dont. I shall share on twitter if you dont mind.

@ChoosingMyHealth 10 ай бұрын

Yes please share! Thank you 🙏🏽

@meatismurder3261 10 ай бұрын

@@ChoosingMyHealth Ok thanks I will. 👍

@sky-sd3km 11 ай бұрын

informative, what about protein?

@ChoosingMyHealth 10 ай бұрын

Here you go! kzfaq.info/get/bejne/hLqbZd2TzLPPgIk.html

@TzoHill 10 ай бұрын

Sea Moss Sea Moss Sea Moss 😇

@lorah3005 5 ай бұрын

👍 Whole food plant based for the environment and health; vegan for the victims!

@AwakenedEarthGoddess1111 Жыл бұрын

Thank U! The plant based foods that help keep me in balance with getting the right vitamins and minerals mentioned are: lentils, beans, rolled oats, quinoa, peas, broccoli, kale, spinach ( but now I know to add less of it for calcium absorption, thank you for that much needed information.) almonds, walnuts, cashews, flaxseeds, sweet potatoes, avocados, a B12 supplement, an iron supplement and a multivitamin. 🥦🥬🥑

@ChoosingMyHealth Жыл бұрын

Wonderful Aretha ❤️