Published in AuNaturel
Veganuary has come to an end and some of you might be thinking to go officially vegan or cook more vegan recipes. But modifying your food regime can be a huge change. We put together a quick guide with nutrients to look out for if you want to avoid animal products.
There are many health benefits to a vegan diet, but it must be balanced. A spokesperson for the vegan society, Matt Turner, says: “A balanced vegan diet means that you can get everything your body needs. Those looking to improve their health may benefit from switching to a vegan diet, as vegans do tend to eat more fruit and vegetables than the rest of the population.
Vegans are at a higher risk of deficiency because there are limited sources of this vitamin. It’s recommended to eat nutritional yeast or buy fortified vegan prod- ucts such as breakfast cereals, tofu and nut milk.
Newly Vegans also need to keep an eye on Omega-3 fatty acids. Matt says: “Your daily diet needs to include a source of essential omega-3 fat, such as walnuts, ground linseed, hemp seeds or chia seeds. It is also helpful to use rapeseed oil as your cooking oil. Vegans can obtain long-chain omega-3 fats from supplements as well.”
Some omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) has to be made using ALA (alpha-linolenic acid) which needs to be integrated trough food. EPA and DHA are only present in fish and fish oils. The best vegan sources are algae oil supplements, flaxseed, canola oil and soy products.
Another crucial nutrient is iron which builds healthy blood cells and helps them carry oxygen. Iron has two forms called heme that comes from animals and non-heme that comes from plants.
Heme iron is very easily absorbed by the body. You should add legumes, whole grains, seeds, dried fruits, dark leafy veg- etables and fortified cereals to your meal plans. To get your daily dose of iron make sure to eat plenty of chickpeas and legumes, mustard greens, bok choy and watercress. If you are not getting enough calcium from these foods, they should consider supplementation which comes in capsules and powder form.
Next up is Vitamin D, which is really important for our mood, immune system and helping the absorption of nutrients. The body can make vitamin D when it gets sunlight.
Spending 15-20 minutes in the afternoon sun can help but we don’t get that luxury in the UK. In fact, Matt says: “Everyone in the UK should consider vitamin D supplementation during autumn and winter, and year-round supplementation is recommended for some groups even if not on a vegan diet”.
Not being allowed to have dietary prod- ucts narrow down the sources of some nutrients such as calcium. To reintegrate it, it’s recommended to buy food like fortified cereals, some types of mushroom or supplements.
Although this seems like a lot of information on your plate, it’s really important to know the basics before starting a new journey. The suggestion is to take it slow and always consult a doctor for any change in the diet. It’s crucial to know what you are missing and what to integrate but always ask for help. If you want to know more, the Vegan Society website offers all the support you need with detailed guides and materials.
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