How To Make a Vegan Diet Healthier
A vegan diet can be incredibly healthy, but it requires careful planning to ensure that you’re getting all the essential nutrients your body needs to thrive. Without proper planning, a vegan diet may be deficient in some crucial vitamins and minerals that are mainly found in animal products. But don’t worry, with a little effort, vegans can get all the vital minerals and vitamins they need from a plant-based diet. Here’s how.
- Protein
Protein is essential for building and repairing tissues in the body. Contrary to popular belief, it is entirely possible to get enough protein on a vegan diet. Some excellent sources of plant-based protein include lentils, chickpeas, beans, tofu, tempeh, nuts, and seeds. Incorporating these protein sources into your meals will help you meet your protein needs.
- Calcium
Calcium is vital for strong bones and teeth. Many people assume that dairy products are the only sources of calcium, but that’s not true. Leafy greens, such as kale, collard greens, and spinach, are excellent sources of calcium. Calcium is also found in fortified plant-based milks and juices, tofu, and almonds.
- Iron
Iron is essential for transporting oxygen throughout the body. It is found in animal products, but vegans can get enough iron from plant-based sources such as lentils, tofu, spinach, quinoa, and fortified cereals. Pairing iron-rich foods with vitamin C-rich foods, such as citrus fruits, can increase iron absorption.
- Vitamin B12
Vitamin B12 is crucial for maintaining healthy nerve cells and red blood cells. It is primarily found in animal products, so vegans need to make sure they get enough from fortified plant-based milks, breakfast cereals, and nutritional yeast. It may also be necessary to take a B12 supplement to ensure you’re meeting your needs.
- Omega-3 Fatty Acids
Omega-3 fatty acids are essential for brain function and reducing inflammation in the body. They are commonly found in fish, but vegans can get enough omega-3s from plant-based sources, such as chia seeds, flaxseeds, and walnuts. It may also be helpful to take an algae-based omega-3 supplement to ensure you’re meeting your needs.
- Vitamin D
Vitamin D is essential for strong bones and teeth and immune function. The primary source of vitamin D is sunlight, but it can also be found in fortified plant-based milks, juices, and cereals. Mushrooms are also an excellent source of vitamin D.
In conclusion, a well-planned vegan diet can provide all the vital minerals and vitamins needed for a thriving body. Vegans need to pay close attention to their intake of protein, calcium, iron, vitamin B12, omega-3 fatty acids, and vitamin D. With careful planning and attention to nutrition, vegans can ensure they are getting all the nutrients they need to be healthy and thrive on a plant-based diet.