The number of vegans in the world is skyrocketing and nutritionists are struggling to inform them about the nutrients they need to maintain a balanced vegan diet throughout their lives.
It is always a good idea to consult a nutritionist before going through a significant dietary change like the change most vegans go through.
But we have some tips to help you out.
The key to sticking with your vegan diet and becoming more healthy and strong is to always maintain a balanced vegan diet full of all the nutrients you’ll need to power through the day.
Without these important nutrients the average person can suffer of many nutritional deficiencies that those who follow a balanced vegan diet will never have to worry about.
These deficiencies can have horrible effects on a person’s well being and leave them very, very sick.
To avoid this please read the tips that follow
Vitamin B12 is incredibly important for everyone who wishes to maintain a balanced vegan diet.
But it is also difficult for vegans to get adequate amounts of B12 because it almost exclusively occurs in animal products.
Because of this most nutritionists will recommend that vegans take either a daily multivitamin or a specific B12 supplement to make sure their balanced vegan diet is provided for.
Some fortified vegan foods do carry B12 however, and these foods include fortified soy products, nutritional yeast, and fortified plant-based beverages.
Eating these foods is a good idea for vegans that would prefer not to take a supplement of a multivitamin.
Iron, another absolutely necessary nutrient, is needed in almost double the amount for a healthy vegan diet than standard meat-eating diet.
Because plant-based iron is difficult for the body to absorb when compared to animal sourced iron.
Despite this iron is often very easy for a vegan to get adequate amounts of because it is in many foods in high quantities.
Foods with large amounts of iron include lentils, beans, whole grains, tomato juice, citrus fruits, and dried fruits like prunes.
Eat these foods regularly to help complete you healthy vegan diet.
Protein is one of the biggest nutrients that vegans regularly worry about getting enough of when considering their balanced vegan diet.
This is because if a vegan gets too few calories their body will take protein away from muscle growth and repair to use as an energy source.
This means that adequate calorie intake is very important for the healthy vegan diet as well.
Foods like beans, lentils, tofu, soy, nuts, tempeh, and seitan (a protein from wheat) are full of protein.
Check out this article: Vegan Protein Source
Omega-3 fatty acids are important throughout the body as a building block and can be found in flax milk, flax oil, ground flax seed, soybeans, walnuts, and soy beverages.
Eat these foods to help maintain your balanced vegan diet.