With effective planning and a good understanding of what constitutes a healthy, balanced vegan diet, you can often get all the vitamins and minerals your body needs to be healthy without relying on daily supplements.
On the other hand, if you have a busy schedule or struggle to plan a properly balanced diet, you may be missing out on the essential nutrients your body needs. Vegans in particular should make sure they get enough iron, calcium and vitamin B12.
What are the main elements we need for a balanced diet?
Iron
It is a mineral that plays an essential role in the production of red blood cells in the body. Good sources of iron include broccoli, beans, tofu, wheat and raisins. You may also consider eating iron-fortified cereals.
protein
It is an important nutrient for almost all parts of the body. The building blocks of proteins are called amino acids. You can get them from peanut butter, nuts, grains, seeds and legumes.
Calcium
It’s the nutrient responsible for strong bones and protects you from osteoporosis, a health problem that weakens your bones and can cause them to break. Consider eating bok choy, broccoli and kale. Soy milk also contains calcium.
Vitamin D
Vitamin D is another nutrient that will give you the best bone health. It ensures that your body absorbs enough calcium, thereby promoting bone growth. Your body naturally produces vitamin D when exposed to sunlight, which is why it is recommended to get at least ten minutes of sunlight every day.
Vitamin B12
In addition to protecting you against anemia, vitamin B12 helps with the production of red blood cells in your body. Although vitamin B12 is primarily found in shellfish, fish, meat and other dairy products, you can also get it from products fortified with the vitamin. Foods such as soy milk and other grains.
The essentials
If you’re vegan, chances are you’ve incorporated much of the above into your diet. Otherwise, you may want to consider taking a quality multivitamin.
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