Which vitamins are most important to focus on when following a Lenten diet that limits meat and dairy?
Because meat & dairy is a common item that is given up during lent, the major vitamins that are lost but can be replaced with plant based items are:
B12 (energy): nutritional yeast, fortified milk (oat, almond), fortified cereals (kashi), mushrooms
Iron (red blood cells):lentils/beans, nuts/seeds (flax), leafy greens, tofu
Vitamin D (bones/immunity):mushrooms, milk, 100% juice, eggs, Vitamin D supplement
Calcium (bone/muscle): leafy greens, almonds, sesame seeds, tofu
What can happen if you are persistently vitamin deficient?
There can be an increase of fatigue, weakness, brain fog, pale skin, dizziness, weakened immune system, joint pain, so it is important to stay hydrated and to incorporate these items when removing certain items out of your diet.
What are some healthier Lenten meals to incorporate?
Oatmeal with Flax/Berries Or Scrambled eggs with spinach/mushrooms/whole grain toast; Chickpea/Veggie Stir-fry Pasta; Salmon/Roasted Veggies/Sweet Potatoes; Bean Chili with Cornbread; Sprinkle Nutritional Yeast on Popcorn; Veggie Stuffed Peppers; Grilled Cheese & Tomato Soup
