A Vegan is a person who doesn’t eat animals or animal by-products (products that are prepared from animals), such as honey, milk, butter, etc. A vegan diet helps achieve and maintain a healthy weight. There are six vital nutrients that are necessary for maintaining a healthy diet and life, known as protein, minerals, vitamins, carbohydrates, and water, that are essential in supporting our health. To meet the requirements, we must have a balanced diet that consists of all the nutrition for vegans.
How Do You Fulfill All Your Nutritional Requirements From Vegan Sources?
1] Minerals That Are Important
Everybody requires minerals for growth and development, such as calcium, which makes the body strong and helps in blood clotting, which you get in kidney beans, broccoli, etc. Iron helps in making RBC(red blood cells) and the transportation of blood to all parts of the body; you can get them from legumes, tofu, nuts, green leafy plants, etc. Zinc is one of the elements that make the immune system strong and help in the healing of wounds. Iodine is also a mineral that helps the thyroid function well, and the best source is salt.
2] Protein-Rich Food For Vegans
Vegans don’t eat meat or any product made from animals, so to fulfill their protein requirements, they need plant-based protein such as lentils or masoor dal is a great source of protein that helps in maintaining blood sugar levels. Green peas, black eye beans, quinoa, chia seeds, cottage cheese, tofu, and cashew nuts are great sources. These are great sources of micronutrients, calcium, potassium, and sodium that help to make your bones healthy and strong
3] Water Is The Most Essential Element
To maintain a balanced diet, clean and fresh water is required. You should drink sufficient water to stay hydrated and maximize your physical activities. Water is also required to provide lubrication to your joint bones. Safe and clean water helps you with good digestion and cleans your intestine by removing unwanted things by urination or excretion.
4] Carbohydrates An Essential Nutrient
These are important nutrients for vegans because they help in recovering wounds and muscle gain, and they also provide energy. You can get them from fruits like bananas, apples, kiwi, oranges, pears, and pineapple. Vegetables that have starch in them, such as potatoes and sweet potatoes, are good sources. Other whole-grain sources are quinoa, oats, and brown rice.
5] Vitamins Role In Vegan Life
Vitamins are an essential supplement in a vegan life, and they are of different varieties and are important. Vitamin B12 helps in making RBCs (red blood cells), which help in metabolizing the protein and help in making our nervous system healthy. Omega 3 fatty acids are a great source of a plant-based vegan diet that helps reduce depression and chances of heart attack. Vitamin D helps improve your immune system and regulates mood swings, which you can get from sunlight. At least 10 to 15 minutes is enough.
Conclusion
Vegan people have limited options as they don’t eat anything apart from plant-based items. Hence, there are many options available, but many people don’t know due to lack of information. Therefore, we have tried our best to find these food items that help you fulfill nutrient requirements without compromising the taste.
