Eating Healthy Vegan: That’s All Part of It

Eating vegan can be very healthy, since not eating meat leads to lower cholesterol levels and vegans are less likely to suffer from type 2 diabetes. However, we explain here what you should bear in mind with this diet.

Sufficient vitamin B12 intake with vegan food

There is hardly any vitamin B12 in vegan food because it is mainly found in animal foods. However, this vitamin is very important for blood formation, the nervous system, and cell division. Many vegans often suffer from a lack of vitamin B12. We will now explain how you can still eat healthy vegan food.

• There are a few non-animal foods that contain small amounts of vitamin B12.
• Beer, sauerkraut, and seaweed are said to contain a small dose of it.
• However, in order to be able to supply the body with the required amount, vegans should rely on dietary supplements or vitamin B12 preparations.
• However, be sure to consult your family doctor beforehand.

Cover protein balance with vegan foods

Protein is very important for our body and our health, as it is needed for building tissue, among other things. Many people believe that protein is mainly found in animal products such as dairy products or meat, but there are also some vegan foods that act as a source of protein.

• Protein can be easily absorbed with cereals and legumes, which the organism can convert into endogenous protein.
• An example is a meal of lentils and rice.
• Tofu, soy, whole grains, nuts, oilseeds, and potatoes are also good sources of protein.
• Whole grain products, nuts, legumes, seeds, and mushrooms also contain vitamin B2, which is important for metabolism.

Include essential omega-3 fatty acids in a vegan diet

Omega-3 fatty acids are very important for a healthy heart, circulatory system, blood vessels, brain, and nerve cells. A deficiency can have serious health consequences, such as heart problems. We will now explain how you can eat vegan with enough omega-3 fatty acids.

• Although fish is the main supplier of omega-3 fatty acids, there are also some plant sources.
• Linseed, hemp, canola, and walnut oils provide good amounts of omega-3 fatty acids.
• You can also support the need with the consumption of whole walnuts.
• Omega-6 is also very important, however, many vegans tend to overconsume omega-6 and get too little omega-3. This can be unhealthy on a vegan diet.
• Chia seeds, soybean oil, sesame oil, wheat germ oil, corn oil, and sunflower oil mainly contain omega-6 fatty acids.
• You should make sure you are getting enough omega-3 fatty acids, especially when you are pregnant or breastfeeding.

Consume calcium, iron, and zinc in vegan foods

The body needs calcium for healthy bones and teeth and for blood clotting. Iron ensures optimal transport of oxygen in the bloodstream and supports the immune system. Just like zinc, which is also required for metabolism, cell growth, wound healing, and the acid-base balance.

• Dairy products in particular provide a lot of calcium, but you can also get the mineral from sesame, kale, broccoli, or almonds, for example.
• Since calcium is only found in a few plant foods, you must ensure that you get enough.
• Iron is found in many vegan foods such as legumes or oilseeds. However, the body does not absorb this as well as iron from animal sources.
• A combination of iron and vitamin C intake can enhance the process. For example, drink orange juice with whole grain muesli or eat peppers with cereal dishes.
• Pumpkin seeds, oatmeal, nuts, lentils, and legumes provide sufficient zinc.