For years, proponents and opponents of the vegan diet have been arguing different points of view in the ongoing discussion about the health benefits of this diet. While research identifies several advantages, it also identifies a number of disadvantages. Which vital elements must a vegan diet contain in order to avoid nutritional deficits that could have an adverse effect on health?
B12: Not Just Found in Animal Products
A primary worry for vegans is making sure they get enough vitamin B12, which is necessary for the formation of red blood cells and neurological function. Vegans must consume fortified foods or supplements because the main source of vitamin B12 is animal sources. Fortified plant-based beverages (plant milk), yeast, and fortified cereals are examples of plant-based sources of vitamin B12.
Iron: Adding vitamin C to foods high in iron
A necessary mineral for the blood’s oxygen delivery process is iron. Compared to iron contained in animal products, iron derived from plants is less readily absorbed. In order to improve iron absorption, eat foods high in vitamin C along with plant-based iron sources like oranges, kiwis, tomatoes, red, yellow or orange red peppers, lentils, beans (including soybeans), tofu, quinoa, tahini (ideally whole sesame), chard, nuts and seeds.
Protein: Incorporate into each major meal
Combining different plant-based protein sources can help vegans meet their protein needs. Good sources of protein include legumes including beans, lentils, chickpeas, and edamame (soybeans). Additionally, a variety of foods high in protein include tempeh, seitan, and tofu. When paired with foods high in protein, whole grains, quinoa, and amaranth can meet protein needs.
In conclusion, meticulous planning is necessary to achieve a balanced vegan diet. Never forget that it’s more important to focus on the diversity and combinations of foods than it is on any one item. To maintain optimum health, eat a range of nutrient-rich foods and make sure you’re getting enough of important minerals like calcium, zinc, iron, protein, and B12.
Calcium:present in green vegetables and legumes
As the most prevalent mineral in the body, calcium is vital for strong bones and a healthy immune system. The majority of the calcium in the body is found in the teeth and bones. A deficit can exacerbate osteoporosis, weaken bones, and raise the risk of fractures. It might be difficult for vegans to get enough calcium because dairy products are typically the main source of calcium in Western diets.
Legumes, such as tofu and soy spreads, as well as nuts like almonds, walnuts and pecans, whole sesame tahini, and green vegetables like spinach, cabbage, kale, bok choy, broccoli, beet greens, asparagus and lettuce, are good sources of calcium. Sesame seeds are also a good source of calcium, especially for people who like sesame cakes.
Zinc: Occurs in whole grains and seeds
Zinc is a vital mineral for growth, wound healing, the immune system, and other processes. It can be found in a variety of plant foods, however certain foods, such as grains and legumes, include phytates that may interfere with its absorption.
It is advisable to address absorption inhibitors in addition to adding more high-zinc foods to the diet to enhance zinc absorption. Legumes can be soaked and sprouted to improve their absorption of nutrients. Furthermore, eating fermented foods, such as tempeh, can increase its bioavailability. Quinoa, whole grains, sunflower seeds, pine nuts, and pumpkin seeds are other foods high in zinc.
It’s crucial to remember that drinking coffee or tea high in caffeine right before or right after meals is not advised because caffeine might affect how well certain minerals are absorbed.
It’s also critical to perform yearly blood tests to check for deficiencies and, if needed, visit a dietician.
