A vegan diet goes beyond being ¨different eating habits”. More than a diet, it is considered a lifestyle, an ideal based on particular beliefs. This is what vegans should know about their diet.
The vegan diet has become very popular over the years and vegans should know
When is done right, it brings various health benefits such as sugar blood control and weight loss. Different from a regular diet, vegans based their meals on plant foods. Animal protein such as meat, eggs, fish and dairy are excluded. Having said that, a vegan diet as a natural way to get optimal health and avoid serious health conditions such as cancer, obesity, and diabetes.
Studies have proven that a higher fruit and veggies intake promotes low rates of cancer and diabetes, being this a huge plus 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 nutrients deficiencies.
In order to stay healthy, a vegan diet must be done correctly. Despite getting low amounts of protein and vitamin, there are other great sources of nutrients that could work as healthy replacements of animal protein and main vitamins.
Having read above, do you feel you have succeeded with your vegan lifestyle?
The following list contains critical nutrients that are usually missing from a vegan diet:
- Proteins: Legumes, nuts, whole grains, oilseeds and potatoes.
- Long chain N3 Fatty Acids: Microalgae oil
- Vitamin D: Common mushroom and lots of sunlight
- Vitamin B2: Oil seeds, nuts, legumes, broccoli and kale
- Vitamin B12: Fortified food with B12, vitamins.
- Calcium: Broccoli, Kale, arugula, legumes and hazelnuts.
- Iron: Oil seeds, spinach, whole grains and legumes.
- Iodine: Iodinated and fluoridated table salt.
- Zinc: Whole grains, legumes, oil seeds and nuts.
- Selenium: Cabbage, asparagus, broccoli, mushroom and legumes.
Most vegans ignore the fact that protein foods and vitamins are indispensable for our health. Without these sources of nutrients, our bones and organs may lose strength and therefore, we become more vulnerable to suffer serious health conditions such as cancer, diabetes, and obesity.
A plant based diet will be beneficial as long as it includes the main sources of vitamins and protein. So if you include all the foods from the list above, good for you! You are succeeding in your vegan lifestyle.
Is there any food of this list that was missing from your diet? Don’t forget to leave your comments below!