Healthy vegan diet
Vegan diet consist only plant based meals. Which means that on a vegan plate you won't find any products that comes from any animals. No diary, no eggs, no fish. You may have many benefits from that kind of diet, but there is a catch: potential nutritional deficiencies.
Non-vegans get most of their iron from meat. Excluding it from your diet means you need to reach for other sources such as: wholemeal bread and flour, pulses, nuts, dried fruits, dark green, leafy vegetables. Remember: iron from plants is absorbed by the body less well than from meat, so you need to eat plenty of the mentioned food. Good news is, that listed products are also good sources of calcium. As an alternative to its main common source – diary – you can reach for soy, rice and oat drinks.
To regulate the amount of calcium, the body needs vitamin D. That’s why you should remember about exposure to sunlight. Good sources of vit. D are: fortified fat spreads, breakfast cereals and unsweetened soy drinks, although you may need supplementation from time to time.
Next on our list is vitamin B12. Most people get it from meat, fish and diary. Sources available for vegans are unfortunately limited to foods fortified with vitamin B12, such as some cereals, say drinks and yeast extracts.
Last but not least: healthy fats. As a vegan, you’ll need to search for alternative to meat and fish sources of omega-3 fatty acids. You’ll find them in walnuts, soy-based food, rapeseed and flaxseed oil.
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Skip the legs day!
27 June, 2023
Comments (02)
Robert Larssen
Switching to vegan wasn’t easy. It took me some time to get it right. And only with help of nutritarian. I’m glad I did it.
Keira Tucker
Very helpful post. Thank you!