Starting a vegan journey brings a world of health benefits, but it’s crucial to ensure you’re getting all the essential nutrients. Let’s explore the key nutrients you need and unravel the mystery of incorporating B12 into your plant-based diet.
Key Nutrients for Vegans:
Plant-Based Protein Power: Protein is your body’s building block. Think beans, lentils, tofu, nuts, and quinoa for a protein-packed diet.
Calcium: Keep those bones strong with sources like fortified plant milks, leafy greens, and sesame seeds.
Iron : Maintain energy with plant-based iron from lentils, chickpeas, quinoa, and leafy greens. Boost absorption by pairing with vitamin C-rich foods.
Vitamin B12: B12 can be elusive in a vegan diet. Fortified foods like plant-based milks and cereals, plus nutritional yeast, can help but we recommend supplements as a reliable option.
Omega-3: Support heart and brain health with flaxseeds, chia seeds, and walnuts. Algae-based supplements provide those essential omega-3 fatty acids.
Vitamin A: Essential for vibrant health, thrives in plant-based sources like sweet potatoes, carrots, and spinach.
Potassium: Embrace bananas, avocados, and leafy greens to maintain electrolyte balance and overall vitality.
Some tips we think will help you get your essential nutrients:
Diverse You Diet: Variety is your best friend. Mix up fruits, vegetables, grains, nuts, and seeds to cover all bases, you never know you might just find a new favourite fruit to enjoy!
Balanced Plate Approach: Every meal should combine protein, carbohydrates, healthy fats, and a medley of vitamins and minerals, if you are unsure check out our recipes and below each one is your nutrient breakdown!
Stay Informed: Keep learning about vegan nutrition, meals and up and coming finds to fine-tune your dietary choices as well as your living.
Supplement Wisely: Depending on your individual needs, consider supplements like vitamin D and omega-3s, but make sure you consult with a doctor to find the nutrients you need most.
Armed with knowledge and a balanced approach, you can nourish your body while savoring the benefits of a plant-based lifestyle. The journey isn’t just about food either, its also about the planet, the animals and specially your health.
