Vegan Diet: Facts and Tips

A vegan diet does not include any food of animal origin, so that it may not always be easy to obtain all the necessary nutrients. Will that is a balanced diet?

Vegan Diet Facts and Tips

A diet vegan, contains only plant foods, such as vegetables, legumes, oleaginous fruits, and fruit, as well as the products obtained through these foods.

VEGAN DIET

Vegetarians restricted, commonly called vegans, do not consume any type of food of animal origin, including milk and derivatives, eggs and honey.

It is possible to get most of the necessary nutrients through a diet vegan balanced and varied.

However, it is necessary to follow some recommendations on the basis of:

  1. Eat at least five portions of varied fruit and vegetables per day;
  2. Base meals on foods like potatoes, rice, bread and pasta, or other sources of carbohydratesabsorption slow. Preferably, opt for the full version;
  3. Consume milk substitutes and derivatives, such as, for example, drink and yoghurt of soy;
  4. Opt for products with a low content of fat and sugar;
  5. Consume legumes frequently.

 

PREGNANCY AND BREASTFEEDING AND VEGAN DIET

During pregnancy and the period of breastfeeding, women who follow a vegan diet should make sure that you are able to obtain vitamins and minerals for the baby to develop healthily and properly.

More, if you want to create a child with a vegan diet, you should make sure that is accompanied by health professionals so as to make sure that you are to meet properly the needs of the child.

 

HOW TO OBTAIN THE NECESSARY NUTRIENTS THROUGH A DIET VEGAN?

With good planning and understanding of what encompasses a vegan diet healthy and balanced, it is possible to obtain the necessary nutrients.

However, if one is not planning correct, it is possible that some nutrients are missing, in particular the calcium, iron and vitamin B12.

1. CALCIUM IN A VEGAN DIET

Calcium is necessary for bones and teeth maintain their strength and health in general.

People following a diet is not vegan get most of the calcium through milk and dairy products (yogurt, cheese), but people following a vegan diet can obtain calcium through other sources.

Examples of good sources:

  • Vegetable drinks (soy, rice, oats)
  • Tofu enriched with calcium
  • Sesame seeds
  • Nuts, such as walnuts, almonds and hazelnuts

2. VITAMIN D IN A VEGAN DIET

Our body still needs vitamin D to regulate the amount of calcium. This nutrient helps in maintaining the health of bones, teeth and muscles.

Examples of good sources:

  • Exposure to the sun (end of march until the end of September)
  • Vegetable creams spreads fortified
  • Breakfast cereals fortified
  • Drinks/Yoghurts, soy without sugar, with added vitamin D

May be required additional supplements to pregnant women and nursing mothers, children under 5 years of age, persons over 65 and for individuals who do not have much exposure to the sun.

It is important to read the labels to ensure the vitamin D used in the product in question is not of animal origin.

3. IRON IN A VEGAN DIET

Iron is essential in red blood cell production. A vegan diet can be rich in iron, although the iron of vegetable origin is absorbed less easily than iron that comes from foods of animal origin.

Examples of good sources:

  • Legumes
  • Bread and wheat flour
  • Breakfast cereals fortified with iron
  • Dark-green leafy vegetables, such as broccoli
  • Fruit acids

4. VITAMIN B12 IN A VEGAN DIET

Our body needs vitamin B12 to maintain blood health and of a nervous system functional and healthy.Vitamin B12 is only found naturally in foods of plant origin.

Thus, plant sources of vitamin B12 are limited, and it may be necessary to resort to supplements.

Examples of good sources:

  • Breakfast cereals fortified
  • Vegetable drinks without sugar fortified
  • Yeast extract
  1. FATTY ACIDS POLYUNSATURATED (OMEGA 3) IN A VEGAN DIET

These fatty acids, found mainly in fatty fish, help in the maintenance of a healthy coronary heart and reduce the risk of cardiovascular disease when consumed as part of a healthy and balanced diet.

Examples of good sources:

  • Oil flaxseed
  • Rapeseed oil
  • Soybean oil and food baeados in soy, such as Tofu
  • Nuts

The scientific evidence in this field suggests that plant sources of omega-3 may not have the same benefits in reducing risk of cardiovascular disease as those that are present in fatty fish.

However, those who follow a vegan diet you can still look for the “health” of the heart to consume at least 5 portions of fruit and vegetables per day, to reduce the consumption of foods rich in saturated fats and be aware of/reduce the consumption of salt.

SUMMARIZING…

A vegan diet planned well can be healthy and provide the necessary nutrients.

However, there may be adjustments needed and/or the addition of supplements to ensure that there is no nutrient deficiency so you should always consult a professional medical/nutrition to ensure that you are doing a correct planning of your food.

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