Vegan Diet

Do you wish to switch on to a completely vegetarian or more popularly, a Vegan diet? The reasons maybe ethical, moral, cultural, religious or even health; but in recent times the vegan diet has seen a surge in popularity. Health experts even vouch for the numerous health benefits of a vegan diet.

A vegan diet completely eliminates all types of poultry, meat, seafood, eggs, dairy products and any food that contains these products. So whatever your reasons are for opting a Vegan diet, we’ll help you make some smart choices to ensure that your everyday nutritional requirements are fulfilled.

Food for Vegan diet

Iron – Iron is an important constituent of red blood cells but, since, iron is difficult to absorb from plant sources, it is advised for the vegans to double the intake of iron. Food rich in iron are dark green leafy vegetables, dried figs, kidney beans, red beans, pinto beans, black eyed peas, lentils, prunes, etc.

Protein – Proteins are essential to maintain healthy bones, skin and organs. You can get adequate amount of protein from foods like lentils, whole grains, legumes and nuts. As these foods provide enough proteins you don’t need to intake large amounts of them.

Calcium – Calcium is very essential for strong teeth and bones. Although milk and dairy products are the biggest source of calcium, you can get your dose of calcium from dark green veggies like turnip, kale, broccoli, kale, soy milk, tofu, etc.

Zinc – Zinc is a vital component of several enzymes and is also essential for division of cells and protein formation. Similar to iron, zinc is also not easy to absorb from vegetarian sources and hence, should be consumed in larger quantities. Soy products, nuts, wheat germ and whole grain are good sources of zinc.

Omega 3 fatty acids – Omega 3 fatty acids are very beneficial for heart diseases and brain development. The best sources of omega 3 fatty acid are fish and eggs. Since vegans cannot have them, it is very crucial to include omega 3 fatty acid supplements and fortified products in the vegan diet.

Vitamin B-12 – Essential to prevent anemia and for production of red blood cells, vitamin B-12 is almost characteristically found in animal products. Hence, it is imperative to incorporate soy products, vitamin rich cereals and vitamin supplements in the diet for vegan diet food.

If you are considering going vegan, you may find it difficult at the beginning because of the limited options. But with time and some smart substitutes you can have an equally healthy and balanced vegan diet. Substituting soy, almond or grain milk with cow milk; tofu with chicken; mock meat with real meat, etc. are some great ideas. So go green, go vegetarian!