vegan

7 Nutrients Essential for Vegans - and how to get them

By Kelly Durhan 13 June, 2023 3 mins read

Consider adopting a Vegan lifestyle? Or perhaps you're already a proud vegan and want to ensure you're getting all the essential nutrients your body needs? You've come to the right place! This article will explore the 7 nutrients that are especially beneficial for vegans. We'll also provide practical tips to help you incorporate these nutrients into your diet. These nutrients are vital for overall health and wellbeing. This is especially true for those who follow a plant-based lifestyle.

Vitamin A

Vitamin A plays a vital role in the growth of cells, vision and immunity. Sweet potatoes, carrots spinach, kale and mangoes are plant-based vitamin A sources. Make a nutritious smoothie with sweet potato, spinach, mango and almond milk.

Omega-3 Fatty acids

Omega-3s, also known as anti-inflammatory agents and heart-healthy fatty acids, are widely used by vegans. Flaxseeds are rich in essential fatty acids, as are chia, hemp, walnuts and algae supplements. A spoonful of ground flaxseeds in your morning smoothie or sprinkled over your oatmeal can provide a nourishing omega-3 boost.

Magnesium

Magnesium supports nerve and muscle function and is involved in many biochemical reactions. Almonds. cashews. legumes. whole grains. and leafy-greens. are vegan magnesium sources. Magnesium can be boosted by eating a handful or almonds for a snack in the middle of the afternoon, or by adding them to your favorite stirfry.

Phosphorus

Phosphorus plays a vital role in the production of energy and bone health. Beans, seeds, grains, nuts and whole grains are all vegan sources of phosphorus. A hearty and filling bowl of oatmeal topped with a sprinkle of chia seeds and a handful of almonds can provide a phosphorus-rich start to your day.

Vitamin C

Vitamin C, a powerful anti-oxidant, supports collagen production and immune function. Citrus fruits, such as grapefruits and oranges, strawberries and bell peppers are great vegan sources of Vitamin C.

Iron

Iron is necessary for the production of energy and oxygen. Dark leafy vegetables like spinach, kale and legumes as well as fortified cereals and dried fruits such apricots and raisins are all good sources of plant-based iron. Combining iron-rich sources with vitamin c sources, such as squeezing some lemon juice onto your spinach, can increase iron absorption.

Calcium

Calcium is important for the maintenance of strong bones and teeth. Leafy greens are a great source of calcium, as well as fortified plant milks, tofu and tempeh. Almonds and sesame seed can also be used. Almond milk, spinach and almond butter are all you need to make a delicious, calcium-rich smoothie.

By incorporating these 7 nutrients into your diet, you not only meet your body's nutritional requirements but also reap numerous benefits. Consuming a variety plant-based meals will improve your overall health and promote a healthy immune system. It will also boost your energy levels and nourish your entire body. Enjoy the variety of vegan ingredients, and experiment with creative ways to add these nutrients to your meals. Your body thanks you!

In order to maintain a balanced vegan diet, you must ensure that your body receives all of the nutrients it needs. By incorporating these 7 vital nutrients into your plant-based meals, you can ensure optimal health and well-being. The vegan diet provides a wide variety of nutritious foods, from protein-rich lentils to vitamins-rich fruits and veggies. So go ahead and explore the colorful and diverse world of plant-based foods while reaping the numerous benefits they offer.

Common Questions

Can vegans get sufficient protein?

Vegans can satisfy their protein requirements by eating plant-based foods such as lentils, tofu and tempeh.

How can I be sure to get enough iron if I am vegan?

Include iron rich foods in your diet, like dark leafy veggies, legumes, fortified grains, and dried fruit. To enhance iron absorption, pair them with vitamin C-rich sources.

What are the best vegan sources of Omega-3 fatty acids?

Omega-3 fatty acids are found in flaxseeds and other vegan foods such as hemp seeds, walnuts and algae-based supplements.

Does a vegan need to take B12 supplements?

Since vitamin B12 is primarily found in animal-derived foods, it's recommended for vegans to obtain B12 from fortified plant-based milk, breakfast cereals, nutritional yeast, or supplements.

What vegan sources of calcium are there?

If you're looking for vegan calcium sources, consider leafy vegetables, fortified milk, almonds, sesame seeds, tofu and tempeh.

FAQ

What is the difference between sugar and fat?

Fat is an energy source that comes from food. Sugar is a sweet, naturally occurring substance in fruits and vegetables. Both sugars and fats have the same calories. However, fats provide more calories than sugars.

Fats are stored in your body and can cause obesity. They cause cholesterol buildup in arteries which may lead to heart attacks and strokes.

Sugars are quickly absorbed into the body and provide instant fuel. This causes blood glucose levels to rise. High blood glucose levels can be dangerous because it increases the risk of developing type II diabetes.

How often should you exercise?

It is important to exercise for a healthy lifestyle. There is no set time limit for exercising. The key is finding something you enjoy and stick with it.

You should aim to do 20-30 minutes of moderate intensity exercise three times per week. Moderate intensity means that you will still be working hard even after your workout is over. This type of exercise burns approximately 300 calories.

For those who prefer to walk, you can go for 10-minute walks four times a week. Walking is low in impact and easy for your joints.

Jogging for 15 minutes three days a week is a good option if you prefer to run. Running is an excellent way to lose weight and tone your muscles.

Start slowly if you aren't used to doing exercise. Begin by doing 5 minutes of cardio each day, a few times per week. Gradually increase duration until you achieve your goal.

What is the difference between a calorie or a kilocalorie.

Calories are units used to measure the amount of energy in food. Calories is the unit of measurement. One calorie equals one degree Celsius of energy to heat 1 gram of water.

Kilocalories are another way to describe calories. Kilocalories measure in thousandths (or calorie) of a calorie. For example, 1000 calories equals one kilocalorie.

Statistics

Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)
nutrients.[17]X Research sourceWhole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa, and barley. (wikihow.com)
WHO recommends consuming less than 5% of total energy intake for additional health benefits. (who.int)
This article received 11 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. (wikihow.com)