More than 1,000 students at Cornell University have reportedly signed a petition asking for the return of Nutritional Sciences 200: Vegetarian Nutrition, a class once taught by vegan advocate Prof. T. Colin Campbell. Prof. Campbell claims that the class was “unjustly canceled” because the former Division of Nutritional Sciences Director was a consultant to the dairy industry and opposed Prof. Campbell’s vegan message. The current Division of Nutritional Sciences Director denies this allegation, of course, claiming that the course was canceled for “educational reasons.”

Whether the class will be re-instated or not remains to be seen, but here’s a crash course in vegan nutrition for anyone who wants information on vegan sources of protein, calcium, iron, vitamin B12, and other nutrients. Don’t worry; you won’t be tested on this information. There’s no homework either, but it can’t hurt to take notes anyway.

How Do Vegans get their Protein?

Every vegan has heard this question at least once. Some people still seem to think that meat is the only “food” that contains protein. Actually, almost every food contains protein, so it’s nearly impossible not to get enough if you’re consuming an adequate amount of calories. Soybeans are packed with protein and essential amino acids. Other beans as well as nuts, seeds, mushrooms, broccoli, walnuts, quinoa, whole-wheat bread, oatmeal, and corn are also good protein sources.

Calcium Without Cruelty

Cows don’t have to suffer in order for people to get calcium. It’s abundant in collard greens, kale, broccoli, beans, sesame tahini, and almonds. It can also be found in calcium-fortified soy or rice milk, orange juice, and tofu.

Fish-Free Omega-3s

Omega-3 fatty acids are essential for heart, brain, skin, and joint health. Fortunately, you can get them without all the cholesterol and toxins found in fish. Flaxseeds, walnuts, and canola oil are good vegan sources of omega-3s. Flaxseeds should be ground up since some of their nutritional value is lost if they’re eaten whole.

Iron for Vegans

Iron-rich foods include spinach, beans, black-eyed peas, lentils, chickpeas, oatmeal, dried fruits, nuts, sunflower seeds, nutritional yeast, molasses, quinoa, and millet. Vitamin C helps increase iron absorption, so for optimal health, consume foods that are rich in both nutrients, such as dark-green, leafy vegetables.

Vitamin B12 for Vegans

Leading health experts encourage everyone to take a multivitamin or supplement to get ample amounts of vitamin B12. It’s also found in fortified nutritional yeast, cereals, and soy milks as well as in some meat analogues. See PCRM.org for more information about vitamin B12.

Vegan Superfoods!

To get an array of nutrients, include vegan “super foods” like avocados, carrots, sweet potatoes, mangos, orange melons, berries, and tomatoes in your diet on a regular basis. They’re high in various vitamins and minerals and benefit our bodies in a multitude of ways.

Vegan Vitamins

Most health experts encourage people—vegans and meat-eaters alike—to take a multivitamin to ensure that they get all the nutrients they need. Some vitamins are made with gelatin—which is animal bones, skin, hooves, tendons, ligaments, and cartilage, boiled together—but many health food stores and vegan companies like Pangea sell vegan supplements and multivitamins.

No one can live on potato chips, unfrosted pop tarts, Goldberg Peanut Chews, and ramen noodles alone. A healthy vegan diet should include a variety of fruits, vegetables, whole grains, beans, and other wholesome plant-based foods. Whenever I start to eat too many sugary snacks and processed foods, I remind myself that I’m a “representative” of a vegan diet and that I should set a healthy example for future vegans. A balanced vegan diet gives me all the energy I need to tackle meat-eaters who want to argue about vegan nutrition.