The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole gra
The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grains, nuts, seeds and legumes.Lets have a a look as how vegans gets their nutritions from different sourxces of food for healthy body.
It is easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate and a variety of foods are eaten. Strict protein planning or combining is not necessary.
Sources Of Protein:
Almost all foods except for alcohol sugar and fast food provide some protein . Vegan sources include almonds, lentils, chickpeas , tofu, peas, peanut butter, soymilk, rice, spinach, whole wheat bread, potatoes, broccoli, kale
For example, if part of a day’s menu included the following foods, you meet the recommended,dietary allowance (RDA) for protein for an adult male.
1 cup oatmeal, 1 cup soymilk, 1 bagel
2 slices whole wheat bread
2 tablespoon peanut butter
1 cup vegetarian baked beans
5 ounces tofu, 1 cup broccoli and
1 cup brown rice
Vitamin D can be made by humans following exposure to sunlight. At least ten to 15 minutes of summer sun on hands and face two or three times a week is recommneded for adults so that vitamin D include vitamin D-fortified plant milks and mushrooms that have been commercially exposed to ultraviolet light.
Calcium is found in dark green leafy vegetables, tofu made with calcium sulfate, calcium fortified soymilk and orange juice and many other foods commonly eaten by vegans. Vegans should eat foods that are high in calcium and / or use a calcium supplement.
Vegan diets are cholesterol free and are generally low in saturated fat. Eating a vegan diet makes it easy to confirm to recommendations given to reduce the risk of chronic diseases such as heart disease and cancer. Eat mostly monosaturated fats from foods like nuts , seeds , oilves, avocados and canola or olive oil.
Zinc is found in grains, legumes and nuts
Dried beans and dark green leafy vegetables are especially good sources of iron better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Sources of iron include soybeans, lentils, blackstrap molasses , kidney beans, chickpeas, black eyed peas, Swiss chard, tempeh, black beans, tahini peas, bulghur, bak choy, raisins, watermelon, millet kale.
Omega-3 fatty acids:
In order to maximize production of DHA and EPA (omega-3 fatty acids, vegans should include good sources of alpha linolenic acid in their diets such as flaxseeds, flaxseed or canola oil , tofu and walnuts.
The requirement for vitamin B12 is very low but it is an essential nutrient. It is especially important for pregnant and lacting women. Infants and children to have reliable sources of vitamin B12 in their diets. Non animal sources include cereals , soymilk, rice milk and meat analogs that have been fortified with vitamin B12. Also, around two teaspoons of red star nutritional yeast . T6635, often labeled as vegetarian support formula, supplies the adult recommended dietary allowance.
Read labels carefully or contact companies since fortification levels can change vitamin B12 supplements are another option. Unless fortified , no plant food contains significant amounts of active B12.