Picture of Vegetables - Vegans Need to Know

Vegans Need to Know


A vegan diet goes beyond having ¨different eating habits”. More than a diet, it is considered a lifestyle, often an ideal based on particular beliefs.

Here I want to share what vegans should know about their diet.

The vegan diet has become very popular over the years, and this is what vegans should know.

It can bring various health benefits such as blood sugar control and weight loss when done right.

Different from a regular diet, vegans base their meals on plant foods.

Animal proteins such as meat, eggs, fish, and dairy are excluded.

A vegan diet when done right can be a natural way to get optimal health and avoid serious health conditions such as cancer, obesity, and diabetes. 

Studies have shown that a higher fruit and veggie intake promotes low rates of cancer and diabetes, making it a huge factor in favor of vegans against meat eaters and vegetarians. 

A plant-based diet turns out to be the right solution for those who seek a lifestyle change.

However, despite their various benefits, a vegan diet may not be as healthy as most people think.

A diet based exclusively on plant foods may increase the risk of nutrient deficiencies. 

To stay healthy, you must do the vegan diet correctly.

Despite the typical vegan diet being low in protein and essential nutrients, many vegan sources can work as healthy replacements for missing animal protein and vitamins.

Do you feel you have succeeded with your vegan lifestyle?

Here is a list containing critical nutrients that are usually missing from a vegan diet and how to replace them with vegan options: 

  1. Protein ➡️ Legumes, nuts, whole grains, oilseeds, and potatoes.
  2. Long chain N3 Fatty Acids (Omega 3) ➡️ Microalgae oil, Flax seed oil
  3. Vitamin D ➡️ Common mushrooms and lots of sunlight
  4. Vitamin B2 ➡️ Seed oils, nuts, legumes, broccoli, and kale
  5. Vitamin B12 ➡️ Fortified food with B12 vitamins. 
  6. Calcium ➡️ Broccoli, Kale, arugula, legumes, and hazelnuts.
  7. Iron ➡️ Oil seeds, spinach, whole grains, and legumes.
  8. Iodine ➡️ Iodinated sea salt. 
  9. Zinc ➡️ Whole grains, legumes, seed oils, and nuts.
  10. Selenium ➡️ Cabbage, asparagus, broccoli, mushroom, and legumes. 

Most vegans ignore that protein foods and vitamins are indispensable for our health. Without these sources of nutrients, our bones and organs may lose strength and therefore become more vulnerable to serious health conditions such as cancer, diabetes, and obesity. 

A plant-based diet will be beneficial as long as it includes the primary sources of vitamins and protein, so if you have all the foods from the list above, good for you! You are succeeding in your vegan lifestyle.

Is there any food on this list that was missing from your diet? Don’t forget to leave your comments below!

If you want to improve your vegan lifestyle or if you are interested to become a healthy vegan, book a complimentary consultation with me here.