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Vegan Sources Of Nutrition

When making the change to eat plant based food exclusivey, it is important to intake in the right amount of nutrients from a variety of different sources. If you have questions like Where can vegans find protein? How can a vegan obtain all the nutrients they need? Do vegans need to take supplements? What about omega 3? Etc etc..

Read this blog to get all your questions answered, here is a vegan nutrition guide to help you navigate your vegan lifestyle. Mainly aim to eat from a variety of food groups to maintain your daily intake of nutrition.

  • Fruits And Vegetables: Try to mix up your selections of these items as much as you can. Excellent sources of calcium include leafy green vegetables like kale, spinach, and turnip greens. Vitamin C is present in peppers, oranges, grapefruit, strawberries, and watercress. Diets based on plants must include foods that are deep orange or yellow, such as carrots and squash, to meet vitamin A requirements.
  • Grains And Breads: The healthiest options in this food group are whole wheat breads and whole grains like brown rice and quinoa since they are high in fiber and include iron and zinc.
  • Nuts And Trail Mixes: Despite having a lot of calories, nuts and seeds are nutrient-rich and provide fiber, minerals, and good fats to meals. Zinc is a particularly abundant component in seeds. Many studies connect nuts to a heart-healthy lifestyle.
  • Beans And Soy Food: Beans not only contain a lot of protein, but also fiber, potassium, and iron. Foods made from soy, such as tofu, tempeh, and soy milk, are particularly rich in isoflavones, which have been associated to a lower risk of cancer.

Nearly everyone, at practically any age group, can successfully meet their nutritional needs with a diverse, well-planned vegan diet. Although there are many myths regarding vegan diets, a balanced vegan diet can provide you all the energy you require.

The good news is that being a vegan does not preclude you from obtaining all the nutrients you require. And yes, you can accomplish it on a budget! It just requires some planning, preparing ahead, and essential meal preparation skills. The following discusses a number of important nutrients, what they do, and where to find them.

  1. Iron: Red blood cell formation depends heavily on iron. These cells aid in the distribution of oxygen within your body. Wheat, tofu, raisins, broccoli, and beans are all excellent sources of iron. Cereals with added iron are a good source as well. The iron from non-meat sources is more difficult to absorb. You should consume vitamin C-rich foods like oranges and broccoli. They aid iron absorption in your body.
  2. Protein: Almost every area of your body needs protein to function properly. To stay healthy, your skin, bones, muscles, and organs require protein. The building components of protein are amino acids. You still need to get vital amino acids if you don't eat meat or dairy. Protein sources for vegans include grains, legumes, seeds, nuts, peanut butter, and seeds. Protein is also present in non-animal products like tofu and soymilk. All the amino acids your body requires to support metabolism are found in a complete protein.
  3. Calcium: Osteoporosis can be avoided and healthy bones are built with calcium. This illness can result in breakage in your bones by weakening them. Calcium can be found in soybeans and leafy greens like kale, broccoli, and bok choy. Additionally, it is found in fortified drinks and soymilk. There are also various calcium supplements available.
  4. Vitamin D: Bone health is another significant area where vitamin D is crucial. It promotes bone formation and calcium absorption in your body. Vitamin D is a nutrient that your body creates in response to sunlight. If at all feasible, you should spend 10 minutes in the sun three to four times every week. This ought to be all the vitamin D you require based on where you live. Always be cautious outside in the sunlight. Find fortified items if you need more vitamin D. Soymilk, rice milk, and a few cereals fall under this category.
  5. Vitamin B12: Red blood cell production and anemia prevention are aided by vitamin B12. The main sources of vitamin B12 include dairy, beef, fish, and shellfish. Soymilk and a few cereals are included in order to make sure you are not deficient in this nutrient, try to take vitamin b12 supplements. Consult your physician before using a B12 supplement. Make sure it doesn't include any animal products by reading the label.
  6. Zinc: Numerous cellular processes, including the immune system, wound healing, and growth and development, depend on zinc. It is crucial for vegans to consume food sources of zinc because the high phytate content of vegan diets found in grains, legumes, and seeds reduces zinc absorption. To lower their phytate level and increase zinc absorption, try soaking and sprouting beans and grains.
  7. Omega-3: Your heart health and brain function are both enhanced by omega-3 fatty acids. Oil and flaxseed meal are two sources. Additionally, keep an eye out for foods that have been enriched with omega-3 from a plant source. Discuss taking an omega-3 supplement with your doctor. To make sure it doesn't contain fish oil, check the label.

You can live a long, healthy life as a vegan. But doing so demands making wise decisions. Try to limit your intake of junk food. Eat foods of good quality that include the nutrients your body needs. Watch out for indications of nutritional issues. Changes in your weight, complexion, or hair are examples of this.

Shop from our website for a variety of vegan products to help you start your vegan journey. Let us know your experience in the comments down below.

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