If you become a vegan, the first thing your friends and family are likely to say is, “How is that a balanced diet?” Many people find it hard to imagine the traditional food pyramid without meat, dairy, and other animal products. This makes it hard to imagine a vegan diet that is well-balanced.
But with some careful planning, vegans can eat just as healthy as people who eat meat, fish, and other animals. Here are the most important nutrients to include in a diet without animal products.
Protein
Many people who don’t follow a vegan diet will say that protein is the most important nutrient that vegans don’t get enough of. However, there are a lot of plant-based sources and non-animal products that are high in protein. And that’s good news because protein is made up of amino acids, which your body needs to break down food and speed up your metabolism.
Beans, nut butters, seeds, tofu, and edamame beans are all vegan foods that are high in protein. Complete proteins have even more amino acids than the average vegan source of protein, so vegans should know about them. Quinoa, hummus and pita, and rice and beans are all good examples.
Iron
Iron is an important part of making red blood cells in your body. Because of this, not getting enough iron can make you tired, pale, and weak.
Iron is surprisingly found in many of the same foods as protein: legumes, grains, nuts, and seeds are all great sources. You can also find iron in tomato sauce and dark, leafy greens. In order to help your body best absorb iron, consume it around the same time you eat something else packed with vitamin C.
Some sources of iron already have vitamin C in them, which makes it even easier to eat. For example, if you can your own tomatoes, you can make sauces or vegetable bases that have both iron and calcium. To keep your iron levels high, open your canned foods all year long. This is one of the best ways the Amish store and eat fresh foods.
Calcium
You probably already know that calcium helps build strong bones and keeps them from becoming brittle and breaking. You can’t get calcium from milk anymore, but you can get it from soy, dark leafy greens, and some fortified juices.
Vitamin D
Calcium and vitamin D are two things that go together. Vitamin D helps your body absorb the calcium you eat. This is especially important for vegans, who have fewer ways to get calcium than people who eat meat, dairy, and eggs.
Some foods, like cereals and soy milk, are made with extra vitamin D. You can also go outside and get all the vitamin D you need from the sun, which gives off rays that are a natural, free source. If you stand outside for half the time it takes for your skin to burn, you will have gotten enough vitamin D for the day.
Vitamin B12
Vitamin B12 is hard to get because it is only found in foods that come from animals. But you can find it in supplements, cereals with added vitamins, nutritional yeast, and drinks made from plants. Make sure you get enough iron in your vegan diet, since it helps your body make more red blood cells.
Omega-3 Fatty Acids
Omega-3 fatty acids can be found in flaxseed oil or ground flaxseed. These acids help your heart and brain work better. Omega-3s can also be found in foods and drinks that have been added to them, as well as in walnuts and soybeans.
Enjoy the Rewards of a Vegan Lifestyle Now!
You can have a well-rounded vegan diet if you have a firm grasp on the essential nutrients you’ll need. You can reap the health benefits of a vegan lifestyle, such as weight loss, decreased blood sugar levels, and cancer prevention, provided you plan your meals carefully.
The only thing left to do is begin your vegan journey. Keep a food diary, eat a lot, and take advantage of everything your new way of life has to offer.
