Vegan Food, Let’s Talk About Vegan Diet & Its Source: You eat only plants and foods made from plants (such as vegetables, grains). Also, addition to dairy products and eggs, vegans do not eat any foods that come from animals.
Vegan Food, Let’s Talk About Vegan Diet & Its Source
Vegans Are healthy?
With a varied and balanced vegan diet, you can get the majority of the nutrients you need to stay healthy and strong.
For a healthy vegan diet:
- Consume at least minimum 5 portions of fruit and vegetables each day.
- Create a meal plan based on starchy carbohydrates such as potatoes, bread, rice or pasta (choose wholegrain where possible)
- Consider soya drinks and yoghurts as dairy-free alternatives (choose lower-fat and lower-sugar options)
- Eat some beans, pulses, and other protein-containing foods.
- Aim to eat small amounts of unsaturated fats.
- Be sure to stay hydrated (the government recommends 6 to 8 cups or glasses a day)
People of all ethnicities and those who are a healthy weight for their height can benefit from the Eatwell Guide, as can overweight people.
Children under the age of 2 are the only group for which the Eatwell Guide is unsuitable. Therefore nutritional needs are different.
Nutrients In A Vegan Food
The vegan diet provides all the nutrients with your body needs with careful planning and understanding of a healthy, balanced vegan diet.
Inadequate diet planning can lead to nutritional deficiencies, such as calcium, iron and vitamin B12. Hence The calcium and vitamin D sources that are vegan. Bones and teeth needs calcium for staying healthy.
Milk, cheese and yoghurt are the primary calcium sources for non-vegans, but vegans can also get calcium from other sources.
Vegans Calcium-Rich Foods
Not spinach but other green leafy vegetables, e.g. broccoli and cabbage (spinach does contain high levels of calcium, but the body cannot digest it all)
- Unsweetened soy, rice and oat drinks fortified with nutrients.
- Tofu that has been calcium-set.
- Tahini is a paste makes from sesame seeds and tahini.
- Brown and white bread is a favourite of many people (in the UK, calcium is add to white and brown flour by law)
- Apricots and prunes are examples of dried fruit.
It should be eaten at mealtimes and not as a snack between meals to minimise the impact of sugar on teeth.
Vitamin D is needed by the body to regulate calcium and phosphate levels. Also, Healthy bones, teeth and muscles are maintained with the help of these nutrients.
Vegans Can Get Vitamin D From:
- Remember to cover up or protecting your skin before it turns red or burns (see vitamin D and sunlight)
- Breakfast cereals, fat spreads and unsweetened soya drinks are all fortified (with vitamin D added)
- Vitamin D supplements are a good source of vitamin D.
- Vitamin D used in a product should not be of animal origin, according to the label.
Iron | Vegan Food
Iron is a mineral that can be obtained from plants. To produce red blood cells, iron is essential. Even though iron from plant-based foods is absorbed less well by the body than iron from meat, a vegan diet can be high.
Vegans Can Get Iron From:
- Bread and flour made from wholemeal flour and wholemeal bread.
- Breakfast cereals fortified with iron are available in the United States and other countries.
- Veggies with dark green leaves, such as broccoli and watercress
- You can also use dried fruits, such as figs or prunes, to make your jams and jellies.
Vitamin B12 Sources
To maintain healthy blood and the nervous system, the body requires vitamin B12. B12 is commonly obtainet from animal products, including meat, fish and dairy products. Vegans have limited sources of vitamin B12 and may need to take a supplement.
Vegan Sources Of Vitamin B12:
- Breakfast cereals fortified with B12 are now available in the United States.
- Vitamin B12-fortified unsweetened soya beverages
- Marmite, for example, is fortified with vitamin B12 and contains yeast extract.