There is always an argument as to whether the vegetarian diet is sufficient. Many believe that there are nutrients you can only get from animal food. This view is highly disputed by experts who hold that the omnivores are healthy and do not have animal products in their diet. Whichever way one may want to think about it, the truth is that a vegan will need to eat a variety of fruits, vegetables so that they supplement some of these nutrients, which are in low content in plants. Plant-based foods can supply all the nutrients required by the body. Incorporating the following will make it a healthy diet.
- Plant-based protein
Almost every other food contains proteins in it, and therefore it is not possible to lack proteins when you are eating a variety of the plant-based foods. Protein bars like Nuzest’s clean, lean protein is a rich source of proteins and other multivitamins that will make your diet healthy. Again, all types of beans are a rich source of proteins, and therefore consumption of such will supply you with all you need.
- Plant omega-3
The heart, skin and the brain rely so much on these fatty acids for healthy growth. These, fortunately, you can get from the cholesterol and toxins free sources other than fish. Walnuts, flaxseeds and canola oil are some of the rich sources of Omega-3 ALA. DHA capsules are also rich in omega -3 and are made from algae, where the fish get it.
- Vitamin B12
This essential vitamin is available in fortified yeast, soy and rice milk. You can also get such from supplements where it is correctly balanced and thus a preference by many health experts. Learn more vegan recipes on Veganfoodlover.Com.
Calcium plus compassion
Calcium is an abundant nutrient that does not require you consume those cholesterol-rich products like beef. Kale, broccoli, beans, sesame and such are rich sources of calcium. This can also be found in some fortified products like soymilk, orange juice and generally the colored fruits.
- Vitamin D
Vitamin D is responsible for healthy bones. Sunshine is known to be the most abundant source of this vitamin. Almost all brands of non-diary milk, juices, and some veggies like mushrooms are a rich source of this crucial vitamin. If you have the benefit of enjoying the sunshine, the better and for those who do not have the luxury, your dietician should be in a position to guide you on what you can include in your diet.
- Iron-rich foods
You need iron for blood formation. The dark green leafy vegetables are known to be rich in this vital nutrient. These are vegetable like spinach, broccoli and such. Many varieties of beans are also a rich source. These are black-eyed peas, beans, lentils, and molasses. Vitamin C helps in the absorption of iron in the body and therefore mixes of Vitamin C, and iron-rich foods are essential.
For a healthy living as a vegan, you need to consume a balanced diet of the above and any other foods as guided by your dietician. A variety of the foods that you eat will be helpful in supplying your body with all nutrients.
