A Vegan Nutritionist Explains How To Get All Nutrients From A Vegan Diet

If you want to become a vegan, you’ll have to stop eating all forms of animal products, including eggs, dairy, and meat. You won’t eat anything that comes from animals, including honey and gelatine. For many individuals, veganism isn’t just about adhering to food choices. It’s also about wellbeing, environmental betterment, and becoming ethical. Those who follow veganism strictly avoid every product containing even traces of animal elements. They avoid using substances like fur, leather, wool, or silk. They also stop using specific cosmetics and soaps.

 

1. Iron: Now, the most difficult aspect of veganism is that it’s challenging to consume the right food items containing the appropriate minerals, vitamins, fats, carbohydrates, and proteins. That’s why you should contact a vegan nutritionist at Dietitian Fit & Co to help you select what you need. Iron, for instance, plays a crucial role in RBC production. You can get it from beans, broccoli, wheat, raisings, and tofu. You mustn’t forget to take vitamin C because you’ll need it to digest iron acquired from non-meat sources of this mineral.

 

2. Protein: For protein, a vegan nutritionist suggests consuming peanut butter, nuts, grains, seeds, and legumes. Among non-animal food sources, soymilk and tofu can satisfy your body’s protein requirements. You shouldn’t make the mistake of avoiding protein as it’s a crucial component for every part of your body. Your bones, muscles, skin, and organs need it to stay healthy. They provide amino acids – the building blocks of protein.

 

3. Calcium: You probably know the importance of calcium that strengthens the bones and prevents the possibility of suffering from osteoporosis. This disease weakens the bones and makes them brittle. When it’s about the best sources of calcium, you should consume broccoli, bok choy, leafy greens, kale, and fortified soymilk. Calcium supplements are also available. You can take them if you need them.

 

4. Vitamin D: This substance plays an equally crucial role in bone health as calcium. In reality, it helps the body absorb the substance, which, in turn, promotes bone enhancement. Your body will generate a small quantity of vitamin D when you go out in the sun. You need at least ten minutes of sun exposure three to four times a week for the best results. Depending on where you reside, the amount of vitamin D produced by your body via sun exposure should be enough to fulfil your requirements.

 

5. Vitamin B12: Vitamin B12 is what you need to produce RBCs and prevent anaemia. This substance is primarily available in fish, meat, dairy products, and shellfish. Unfortunately, veganism doesn’t support eating these food items. However, you have other options to explore, including vitamin-fortified cereals and soymilk.

 

Other nutrients

 

Other than the nutrients mentioned above, you’ll need zinc that you can get from nuts, beans, and soy products. You’ll also require omega-3 fatty acids that improve brain function and heart health. Oil and flaxseed meals are excellent sources of omega-3. However, finding an appropriate plant source containing omega-3 can be problematic. Your dietitian should be able to tell you what to eat. Also, avoid taking omega-3 supplements because they usually have fish oil.