People who follow vegan diets should take great care to achieve all the nutrients required for their bodies in adequate amounts. Vegans tend to experience a deficiency of certain nutrients that can be challenging to acquire from plant-based food. So, if you are following plant-based diets, you should watch your nutrient intake to avoid various deficiencies.
Including a variety of foods in your everyday diet is the key to getting the various nutrients your body needs. Some of the best plant-based foods you should add to your vegan diet are fruits, vegetables, whole grains, cereals, nuts, seeds, spices, herbs, plant-based milk, legumes, etc. All these foods carry several variants of nutrients. Hence, combining these foods in your everyday meal plans can help acquire different nutrients your body needs.
Health Benefits Of Following A Vegan Diet
Following a vegan diet that is rich in raw and whole foods can help to derive a wide range of health benefits. It is advantageous in:
- Controlling body weight
- Reducing cholesterol levels and blood pressure
- Preserving healthy sugar levels
- Getting protection against cancer, heart diseases, diabetes, etc.
- Improving overall health and wellness
So, following strict plant-based meal plans can be greatly beneficial for you.
Important Nutrients To Watch Out For
When following vegan diets, you should increase the intake of certain nutrients for preventing various problems caused by their deficiency. Some of them are listed below:
Iron: The form of iron present in plant-based foods, known as non-heme iron, is difficult for the body to absorb. So, you should increase the intake of this mineral for aiding your body to get adequate amounts of iron. The inadequacy of this nutrient can give rise to anemia and other health issues. Including various foods that are high in iron can help facilitate its better absorption. Some of these foods are broccoli, beans, tofu, wheat, etc.
Protein: Your body requires protein in abundance. So, make sure to eat foods like nuts, nut butter, seeds, legumes, grains, etc. that are high in protein.
Calcium: Calcium is important for preventing conditions like osteoporosis. This mineral is found in abundance in foods like kale, broccoli, bok choy, fortified orange juice, and soy milk.
Vitamin B12: Plants do not inherently bear vitamin B12. So, you have to get it from fortified products like breakfast cereals and plant-based milk.
Hence, try to include a large variety of foods in your everyday meal plans for acquiring various nutrients that are crucial for supporting different body functions.