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You sound like a Russian girl.

"I've decided to be vegan because seeing the animals suffer breaks my heart, but I'm afraid that my iron will be low. Can you give me some vegan tips to make sure I stay healthy?" It's so wonderful that you've made the decision to go vegan for ethical reasons! It's completely understandable to have concerns about getting all the nutrients you need, especially iron. But don't worry - with some careful planning, you can absolutely meet your nutritional needs on a vegan diet and feel great while supporting your health and the animals. Here are some tips to ensure you're getting enough iron and other important nutrients: ✅1. Include Iron-Rich Plant Foods While plant-based iron (non-heme iron) is absorbed less efficiently than the iron in animal products (heme iron), you can still get plenty of iron from plants. Here are some top sources: Legumes: Lentils, chickpeas, black beans, kidney beans, and other beans are all great sources of iron. Tofu & Tempeh: Both are excellent iron-rich protein sources. Tofu, in particular, is a great addition to your diet. Leafy Greens: Spinach, Swiss chard, kale, collard greens, and beet greens are all rich in iron. Quinoa & Whole Grains: Quinoa, farro, oats, and whole wheat products are not only high in iron but also provide essential fiber and protein. Nuts & Seeds: Pumpkin seeds, sesame seeds, hemp seeds, and cashews are packed with iron. Fortified Foods: Some plant milks, breakfast cereals, and nutritional yeast are fortified with iron. ✅2. Enhance Iron Absorption with Vitamin C One of the best ways to boost iron absorption from plant foods is by pairing them with foods high in vitamin C. Vitamin C helps convert non-heme iron into a more absorbable form. Here are some high-vitamin C foods to include: Citrus fruits (oranges, grapefruit, lemon) Bell peppers Strawberries, kiwi, papaya, pineapple Tomatoes, broccoli, and Brussels sprouts For example, try adding some red bell pepper slices to a spinach salad, or drink a glass of orange juice with your oatmeal topped with seeds and nuts. ✅3. Be Mindful of Iron Blockers Certain foods can inhibit the absorption of iron, so it's a good idea to consume them separately from iron-rich meals: Tannins: Found in tea, coffee, and wine. If you're a coffee or tea drinker, try to drink them between meals instead of with meals. Calcium: High amounts of calcium can interfere with iron absorption. If you take calcium supplements or consume fortified plant milks, try to avoid having them with your iron-rich meals. Phytates: Found in foods like whole grains, legumes, and seeds. Phytates can reduce iron absorption, but they can be reduced by soaking, sprouting, or fermenting these foods (for example, soaking beans or using tempeh, which is fermented soy). ✅4. Check Your Iron Levels Regularly If you're worried about your iron, it's a good idea to have your blood levels checked through a simple blood test. This way, you can stay on top of things and know whether you need to adjust your diet or take a supplement. ✅5. Consider Iron Supplements if Needed If you find that you're still struggling to meet your iron needs, you can consider an iron supplement. Talk to a healthcare professional first, as too much iron can also be harmful. Plant-based iron supplements (like ferrous bisglycinate or iron from algae) are available and are typically easier on the stomach than some synthetic forms. ✅6. Vegan-Friendly Iron-Rich Meals Here are a few meal ideas to help you get more iron into your day: Lentil Stew: A hearty stew with lentils, tomatoes, spinach, and carrots. Pair with a side of citrus salad or some bell pepper slices. Tofu Stir-Fry: Sauté tofu with broccoli, bell peppers, and a splash of soy sauce. Serve over quinoa or brown rice. Chickpea Salad: A chickpea salad with spinach, tomatoes, cucumber, avocado, and a lemon-olive oil dressing. Smoothie: Blend spinach, frozen berries, chia seeds, and fortified plant milk for a tasty, iron-packed smoothie. ✅7. Other Important Nutrients to Watch for on a Vegan Diet In addition to iron, make sure you're also paying attention to other nutrients that can sometimes be more difficult to obtain from a vegan diet: Vitamin B12: This is crucial for nerve function and the production of red blood cells. Since it's found mainly in animal products, make sure to take a B12 supplement or consume fortified foods (such as plant milks or nutritional yeast). Omega-3 Fatty Acids: Found in flaxseeds, chia seeds, walnuts, and algae supplements, omega-3s support heart and brain health. Vitamin D: If you're not getting enough sun, you might need a vegan vitamin D2 or D3 supplement, especially in winter months. Zinc: Sources include legumes, seeds, nuts, and whole grains. ✅8. Stay Hydrated Iron absorption can be negatively impacted by dehydration, so make sure you're drinking plenty of water throughout the day to keep your body in balance. ✅9. Signs of Low Iron Keep an eye out for symptoms of low iron (iron deficiency anemia), such as: Fatigue or weakness Pale skin Shortness of breath Dizziness or lightheadedness Cold hands and feet If you experience any of these symptoms, it's important to consult with a healthcare professional. Conclusion ❤As long as you focus on a varied and balanced plant-based diet with plenty of iron-rich foods and incorporate some smart strategies to enhance absorption (like pairing with vitamin C and avoiding inhibitors), you'll be able to maintain healthy iron levels. Keep up the great work with your vegan journey, and take pride in knowing that you're helping the animals and making a positive impact on the planet too! Feel free to ask if you have more questions or need recipe ideas!

These ladies were only focused on their looks not the animals that is for sure .

I did a high fruit raw vegan diet for 6 months and felt great. Sadly I fell off due to a few circumstances. I have always remained raw in am since and try my best to eat as much raw as possible…definitely want to eventually see if I can do 90% raw…I just don’t think I can do it full time. Not because a person cannot just I know myself and I just love some items that I could not eat raw. I also did not enjoy eating such huge portions to get enough calories. I still believe raw is incredible and if people add more to their lifestyle it is still a win win.

Molodeci

yesterday I went outside with a T shirt we have -8° and I wasnt freezing did I became an alien since I'm vegan? I also can eat fruits again, my stomach and intestines became like a hulk I can digest everything I could prob eat a tree and be fine, and I can eat 3x more than I could before but I gained no weight ( I have normal weight)

You look amazing.

Thank you ❤

Undereating in calories and not eating enough fruit seems one of the issues of ex vegans.

This looks so scrummy,! Apple pie is my favourite! 😊

😂 bring a cooler! I laughed :)

All so true. I have been through the cycle of giving up, getting through the withdrawal, then some weeks later on a lousy morning, starting again. I have 2 or 3 cups each morning right now. I'm going to watch your other video next!! 😅

Grateful to Eva for one thing now, bringing me to your channel! new subscriber.

Excellent video

I was very ashamed of Eva, lots of ignorance and yes it sounds little bit she is having a mental break down. Super incoherent.

Grow up little girl

She never did it for the animals. I have been eating high raw for 7 months now and I look and feel great! People tell me I’m glowing! 🥰 I eat 2000 calories per day…..lots of nuts, seeds, kale, fruit, 1x raw vegan protein smoothie. I do eat tempeh and tofu for extra protein but it works for me. People need to eat right and a lot. It’s the easiest way to live. Thank you for this video. 🙏

i eat mainly animal foods. but its clear to me that this "eva loves raw" was undereating. and when you are undereating on a raw/vegan diet you will have issues getting in all your micronutrients aswell as not enough calories. if i was her and in that mindset, i would have just upped my calorie intake from cooked vegan food and see if that worked for her. instead she jumps from 1 extreme to the other. extreme diets usually never work, hard to adhere to!

Exactly you’re paying for that slaughter through where you put your money! Been vegan 12 years high raw, healed a lot of health issues. Just found your channel ❤

These 2 ladies need help…just wondering if this is pertinent to talk about them on your platform. Let’s send love and hope for the best ❤

She was never vegan just a plant based poser. It also sounds like she was a closet anorexic. Glad that you are calling this animal abuser out.

If she were an ethical vegan she will never go back😩it's disappointing😭

I tried the plant based diet for 2 years after stopping smoking because I expected better health but my health deteriorated very fast, I needed to switch to a meat only diet to correct all of the following health problems: obesity, prediabetes, loose teeth, bleeding gums, sensitive teeth cold sores, blocked sinuses, mouth breathing, left eye twitches (tetany) heartburn, calf cramps, yellow stool, blood in stool edema below the knees, painful feet when walking, sunburn is less shoulder, back and neck pain after waking, lower back pain and stiffness 6+ Years on the carnivore lifestyle now :) Eat Meat, Not Too Little, Mostly Fat

👍👍👍👍👍👍👍❤❤❤❤❤❤❤

I´m happy for her that she found out what our natural diet is. Most of ya will quit soon or later, I promise you that.

People eat what they want but how you can ethically humanily kill anyone ????? Animal or human ??? There is no way to kill compassionately???? 🤷‍♀️ You agree or not to kill and eat killed animal - but you need to admit it !

Eva was or all raw or she brought animal products… I would add healthy cooked foods but I understand, when you freak out because of symptoms you feel like you are doing something wrong so you switch to something that will reassure you and probably that is different from what you did recently… I am happy she is feeling better but how long will it last ?

I agree.. it made me so disappointed 😢

Your video is a breath of fresh air. Thank you! I agree with everything youve said. Ive seen Eva commenting, and it’s upsetting. It has always been about the animals, and to see a 180 flip from someone I used to love watching, is jarring. The animals don’t get a choice what happens to them. We do. We, as humans, should try to reduce harm as far as practically possible. What’s ironic, is I originally found myself to veganism because I was horribly allergic to eggs and dairy. Long story short, thank you for saying exactly what needs to be said. If someone doesnt want to be vegan anymore, fine. Unfortunately, that is out of our control. However, I don’t agree with people promoting eating animals, and how veganism deteriorated their health.

Perfect perfect perfect video❤❤❤

Great video ❤! I agree with you 100 percent!

I'm so sick and tired of these people doing EXTREMELY limited plant based diets and then blaming veganism for their health issues. You need a BALANCED vegan diet!

Great Video, love, Diana Lipski, I am a soon to be 13 years Vegan, I love this Loving Lifestyle ❤️❤️

Awesome, Video, thank you for sharing, love, Diana Lipski, I am a soon to be 13 years Vegan and I love this Loving Lifestyle ❤️

👍👍👍👍👍

I’ve been on a fruitbased diet for 11 years. I eat about 3000 calories per day. Il never be an ex vegan. I’ve studied enough ex vegans to do the complete opposite of everything they do

When I stick to Dr Brooke Goldner hiper nourishing protocol which includes raw cruciferous vegetables plus chia seeds and flaxseeds, avocados and a little bit of fruit, it only makes my hair thicker and grow faster. There are periods when I add cooked vegan meals and my health has greatly improved which is proven by my labs. Dr McDougall used to say that people like to hear good news about their bad habits. And I think this story only proves those words.

You nailed it 100% and I just saw here replies you can tell tell she get's upset when you tell her she did it wrong which she did. She is a joke because here she is watching the response videos I mean supposedly it was her last video and she was leaving TH-cam for good. She should suck it up, accept what she did and stop acting like the victim. I was such a fan of her and I cannot believe what she has done, once you go vegan you never ever go back.

Sad to hear about Eva. I agree wth u that perhaps not enough fruit. But its her life & therefore her choice. When u'v had a popular raw vegan channel u have put yrself out there & need to expect a bit of a backlash if you quit & give up on veganism ❤

Oh boy, another one bites the dust. Its quite a shame because if my memory serves me I believe this lady was at one point a raw vegan coach that charged others on how to transition. She seemd sweet but always appeared to me like she was trying to figure it out so I was always skeptical about the coaching aspect of her online presence. If she feels better now then bless her and I really hope she continues on in wellness.

I totally agree! I do understand that food needs to be tweaked throughout the lifespan and with differing health challenges. Everyone has a right to eat what works for them. I was so confused as to why neither of them experimented first with adding other raw vegan foods or vegan cooked foods before eating a large variety of animal products. A lot of the video was repetitive as they repeatedly tried to justify their change of diet.

What a terribly misleading video this is. Instead of clearly presenting the information I offered, you come up with all kinds of conclusions based on your own guesses and assumptions. Let me be very clear because I wouldn't want anyone to be misled here: Raw veganism was wonderful for a long while. I felt amazing, I thrived and I thought I would always be raw vegan and vegan. After about 5 years or so, I started experiencing a slight decline in my health, as manifested in loss of muscle tone and hair loss so I thought maybe there was something I was missing. I doubled down, meaning I made sure to eat extra calories, fats, large salads, and even more green juices in addition to greater variety, higher quality and anything else I could do to "better" my raw vegan diet. To be clear, green juices were in addition to my already varied diet. I never said I didn't eat fruit or low fruit, what I said is I didn't overeat, meaning I didn't gorge on 10 mangoes at a time, like some raw vegans do. I was disciplined meaning I didn't cheat, drank my water, juices, fruits, and plenty of healthy fats. I understand you're upset because my leaving veganism somehow threatens your own convictions. It's almost like it makes you question things, right? I know this because that's how I was, when someone left veganism it was almost personal! LOL Again, I was NOT low calorie, low fat, or any other excuse you're coming up with in order to fit your narrative. And the biggest outcome you fail to mention?? I got my period back after reintroducing eggs when I thought I was in full menopause after three years without my cycle!!! As I explained in the video you're so cleverly critiquing, after I tried to up my raw vegan game with no better results, I introduced some cooked in the form of beans and cooked veggies and things like quinoa. I still didn't do better and my hair kept falling. I had had blood work done and I wanted an iridologist to read the results so I went to see her. She actually advised, as I go on to explain in the video, that I make an egg mask. I did that for a while until I finally decided to just eat raw egg yolks. When I did that consistently, I got my period back after three years of not having one. If that's not an amazing testament to the power of nutrition, I don't know what is. You say a lot of things that just aren't true, and that bothers me. For example, I never said I was tired of being vegan! Never, ever would I have wanted to stop being vegan. In the end, though, I chose me over the animals. Animals eat animals and they would eat me too if they had to. I'm not going to respond to the rest of the video here, because I don't have all day but just know your video is inaccurate and misleading. You shouldn't be ok with uploading something like this. Also, I never gave you permission to use my thumbnail, so please remove it. Lastly, I really pray that you never experience declining health in your later years. It isn't much fun, I promise. You don't seem old to me, maybe you're in your early forties? I don't know but from what I can see your own hair doesn't look like it's thriving either. I never had a receiving hairline like yours but I did experience dull, thin and fragile-looking hair. Like I said, I pray you stay healthy in your vegan diet because not everyone does and it should be ok to change course as needed. Oh, one last thing; one of the most famous raw fooders who actually lived well into his 90s was Norman Walker. He did, however, drink -wait for it- raw goat's milk and other raw dairy products. I don't think you're ready for it, but if at one point you want to free yourself from the mind prison you're currently in, my suggested reading would be The Vegetarian Myth. God bless you and good luck on your journey.

Yes - exactly. So true👍 🌱🫶

The video didn't make sense, she blamed vegisium for her bad health, brain fog and hair thinning and hot flashes, she was just describing menapause systems. Then eva said she ate eggs and suddenly got her period again, it didn't make sense.

People who switch from one extreme diet to another sounds like food disorder to me.

Two things that struck me about that video. Eva says that one of her biggest challenges was her hair was thinning too much on raw and that incorporating animal foods again is helping. Ok, but if that is the case, why did she go on Gillian Berry’s channel two years ago claiming that before going vegan, the standard diet was causing her hair to thin, but going raw really helped. So which was it? As for Sherylea, she went on The Raw Advantage claiming to be a 30 year raw vegan. Wow, if she suddenly could not be satiated after 30 years doing this, I am astonished. Something doesn’t add up.

Great video ❤ I totally agree 🌱🍇

Tbh, I thought that it was a click bait title. I would never ever have thought that these two ladies would ever quit veganism. Therefore they were never truly vegan 🤷‍♀️

Thank you so much for interviewing Jennette on this amazing topic! I personally LOVE eating raw vegan, but I have been on and off seasonally with eating meat (even knowing all the stuff) but I always come back to Eating Fresh Fruits and Veggies!!! Currently I’m practicing building my success routine without shaming and guilting myself but also choosing to cast my issues to the Lord while making better and fresher choices more and more🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾 Ofcourse I have a soul lol I’m saying that because I’ll still eat meat at some point later but I’m really wanting to be here to support especially while I’m choosing to eat more fruits and veggie meals plus to thank you even though I’m not a vegan. This is a beautiful movement and message❤❤❤❤ God Bless🙏🏾✨

Thank you!!