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14 Things To Remember In A Vegan Diet

Vegan Diet

The first rule to remember when you are a vegan is to maintain a balanced diet to ensure that your body receives all the healthy nutrients that it should have. Since al vegans adopt a plant-based diet, it is important to get the right kind of nutrients that a non-vegan individual receives as a result of consuming meat.

Here Are Some Of The Important Things To Remember In A Vegan Diet:

Vitamins

It is important to derive your daily source of vitamins. Some good sources of vitamins include the following:

Vitamins

Fortified Bread

Fortified breakfast cereals

Fortified bread

Yeast Extracts

Vitamin D and Vitamin B12 are also important components of a vegan diet. You should take them in supplement form if they are not readily available in their natural form.

Yeast Extracts

Fruits And Vegetables

The two main components of a vegan diet include a healthy dose of fruits and vegetables. One should consume at least 4-5 portions of a certain variety of fruits and vegetables on a daily basis to ensure good health.

Fruits And Vegetables

Starchy Meals

A good vegan diet is based on certain starchy foods like pasta, cereals, rice as well as pulses like beans, lentils and peas.

Starchy Meals

Low Saturated Foods

If you want to maintain a healthy vegan diet, you need to cut back on food that has a high content of saturated fat. Also, consume food that has a high content of saturated fat.

Low Saturated Foods

Avoid Fried Foods

Make it a point to grill, bake, poach and steam food as it is a healthier alternative to frying or roasting the food in oil.

Avoid Fried Foods

Protein

A vegan diet should ensure that an individual gets his daily dose of proteins mainly through pulses. Ensure that you include a mixture of various foods in your diet to get your dose of protein, including nuts, seeds, mycoprotein and wheat proteins like cereals, bread and maize.

Protein

Sugar-Free

While sugar might brighten up your day, it does not necessarily bode well for your health. Therefore, cut down on sugar and other sugar-related products in order to truly maintain a vegan diet successfully.

Sugar-free

Watch The Salt

A vegan diet also ensures that individuals keep a tab on the amount of salt their intake on a daily basis. A pinch of salt added to your food daily is all you require.

Watch the Salt

Iron

Although it is widely known that meat is the best source of iron, vegans abstain from consuming it. Therefore, they can derive their source of iron from pulses, green vegetables like broccoli, okra, spring greens and watercress, various kinds of breads and fortified breakfast cereals. However, it is easier to get your daily fix of iron from foods that have a high content of vitamin C.

Iron

Selenium

A vegan diet should also have the right amount of selenium as the immune system requires it to function properly. For a vegan, nuts are the best source of selenium. Brazil nuts in particular are a good source of selenium so ensure that you have a few on a daily basis.
If you eat a mostly vegetarian diet but also eat fish, you should be getting enough selenium.

Selenium

Calcium

An important thing to remember in a vegan diet is to increase the intake of calcium. This can be obtained through the consumption of leafy green vegetables like collards, broccoli, okra, almonds, lentils, fortified non-dairy milks and fortified soy products, among others.

Calcium

Fatty Acids

Essential fatty acids are essential components of a vegan diet. The main types of fatty acids can be obtained through Omega 6 fatty acids (nuts, seeds, avocado, grains and vegetable oils) and Omega 3 fatty acids (flaxseeds and chia seeds).

Fatty Acids