Veganism is a choice that is gaining popularity day by day. People are opting for it for a noble cause. However, the lack of nutrients can drag vegans towards various health issues. No one can disagree that animal-derived food products are rich in nutrients like protein, calcium, vitamins, minerals, etc. that vegan people give up to consume. So a vegan diet plan is vital for them to gain those nutrients that they need to lead a healthy life ahead. Read on to know about such a diet plan that you should follow as a vegan.
Protein Sources Of A Vegan Diet Plan
Fishes, eggs, meats, and dairy products are high in protein that we need to consume for our existence. Opting for giving up these food items forever may lead vegans to protein deficiency. That can cause a weak immune system, organ failures, muscle reduction, fatty liver, edema, skin problems, hair related problems, risk of infections, etc. Foods like beans, legumes, seeds, nuts, green vegetables, etc. can help vegans to compensate the protein deficiency.
Sources Of Calcium And Vitamin-D In A Vegan Diet Plan
Calcium and Vitamin-D are vital for bone density. Giving up the consumption of fishes and dairy products can create a deficiency of such nutrients in your body. So being a vegan, you should include tofu, soya milk, dried fruits, legumes, sesame seeds, broccoli, cabbages, breakfast cereals, etc. Apart from these, vegans should intake calcium and Vitamin-D supplements prescribed by the physician.
Sources Of Other nutrients In A Vegan Diet Plan
Refusing non-vegetarian or animal-derived food products can lead vegans to other nutrients deficiency too. However, different kinds of fruits, vegetables, food grains, seeds, beans, legumes, nuts, etc. can fulfill the requirement of such nutrients. They have zinc, magnesium, manganese, copper, phosphorus, potassium, iodine, folic acid, vitamins, fats, and much more. Apart from this, it is a great thing to know that these foods are rich in dietary fiber that also ensure a healthy digestive system for the vegans.
Dairy products are an enormous source of fat for our bodies. Thus, giving up dairy products’ consumption leads vegans to consume vegan fat sources such as vegetable oils, flax oil, olive oil, coconut oil, avocados, peanut butter, etc.
Other Sources Of Vegan Nutrients
It’s a fact that various vegan food items should be in your daily food intakes to fulfill your health requirements, but they may not be enough to replace the animal-derived sources of nutrients. Thus supplements are vital for the vegans. Protein powder can meet the protein requirements of your body. Supplements like vitamins, calcium, protein, zinc, iron, folic acid, etc. should be in the vegan diet plan too.
Spirulina is an excellent source of protein, antioxidants, and other nutrients that vegans use to consume to stay healthy. It has multiple health benefits that can keep diseases at bay. Along with this diet, vegans should have enough amount of sun exposure that supplies Vitamin-D to the body to ensure bone health.
Well, this was a compact guide to the vegan diet plan for a healthy body and mind. Incorporate these food items to your platter as soon as possible.