In this interview, Jack Norris RD., head of vegan outreach, shares his knowledge on the basics of vegan nutrition. Jack became vegan in 1988, around 35 years ago. Jack has a no nonsense approach to nutrition. Jacks never exaggerates the benefits of plant based diets or makes unfounded claims. Jack just lets the science do the talking. Jack is a very good role model for all vegans to follow.    

• [00:00:00] Intro 
• [00:01:27] Ethics 
• [00:05:03] Parental responsibility  
• [00:09:28] The transition to veganism 
• [00:12:01] Travelling as a vegan 
• [00:14:14] Finding reasons not to go vegan 
• [00:16:41] Iron  
• [00:19:27] How much vitamin C do you need to increase iron absorption ? 
• [00:21:54] The main mistakes people make on a vegan diet 
• [00:22:54] Risks of whole food plant based & one meal a day 
• [00:24:21] Good habits 
• [00:25:20] B12 deficiency 
• [00:29:04] B12 supplementation is essential 
• [00:29:53] Is cyanocobalamin or methylcobalamin better ? 
• [00:33:42] Is spirulina a problem for B12 absorption ? 
• [00:34:53] Don’t be scared about B12 
• [00:35:56] Correcting B12 deficiency 
• [00:37:06] Time to replenish depleted B12 
• [00:37:56] Zinc deficiency 
• [00:41:29] Is a single brazil nut enough for your daily needs of selenium ? 
• [00:42:30] Benefits of multivitamins 
• [00:45:08] Calcium set tofu & fortified milk to boost your calcium intake 
• [00:46:02] How much calcium do you need daily ?  
• [00:47:53] How to get sufficient iodine ? 
• [00:48:20] Oxalates, green smoothies & kidney stones 
• [00:53:17] Is poor conversion of beta-carotene a problem ?  
• [00:54:27] Maximising absorption of beta-carotene  
• [00:55:08] Are vegans deficient in choline ? 
• [00:58:53] Eggs are easy to replace as a protein source  
• [00:59:46] Dangers of extreme vegan diets, such as raw vegan 
• [01:03:04] Are vegans more at risk of depression ? 
• [01:06:10] Celebrity vegan mistakes 
• [01:08:27] Confusion created by media  
• [01:10:32] Evolution & carb fearmongering  
• [01:11:10] Jack's view on whether vegans need to supplement with EPA & DHA for Omega-3 
• [01:14:10] Does an omega-3 deficiency exist ? 
• [01:21:13] Is DHA needed for proper brain development ? 
• [01:23:18] Should we raise our Omega-3 index ?  
• [01:26:56] Vitamin K2 
• [01:29:46] What to do if you want to be vegan but have multiple intolerances ? 
• [01:34:45] Lack of calories & amenorrhea 
• [01:37:54] Proper jaw development 
• [01:39:03] Jack's fitness regime & pickleball 
• [01:41:49] Outro  

Vegan outreach  

https://veganoutreach.org/ 

10 weeks to vegan  

https://veganoutreach.org/10weeks-all/  

Visit vegan health for evidence-based information  

https://veganhealth.org/  

Daily needs article 

https://veganhealth.org/daily-needs/  

Earthlings film http://www.nationearth.com/  

Dominion film https://watchdominion.org/  

UK film on animal farming https://www.landofhopeandglory.org/  

Jack’s twitter:  https://twitter.com/JackNorrisRD  

Jack’s book: https://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930