If you’ve been considering taking up a vegan diet or taking part in Veganuary this year and you are wondering if you will be depriving your body of essential vitamins and minerals that you would otherwise have gained from the meat and dairy in your usual diet, here are a few facts and tips to dispel any worries you may have!
PROTEIN
‘Where do you get your protein from though? You can’t build muscle without meat!’ This is a question asked again and again referring to a vegan diet. The truth is, protein is in everything! The most protein rich foods are the likes of almonds, oats, broccoli, lentils, pumpkin seeds, peanuts, chickpeas and quinoa. If you are eating a well balanced plant based diet you do not need to worry about your protein intake.
B12
A common concern is whether a vegan diet can provide enough B12. B12 helps prevent nerve damage and is most commonly found in meat, fish, eggs and dairy, however, the miniscule amount our body needs can be easily found in fortified foods such as plant-based milks and nutritional yeast.
It is worth knowing that although B12 comes from meat, to produce B12 a cow needs to graze. However, many cows destined to become meat only spend the beginning of their lives in pasture before being brought inside where they are fed on grain. Because of this unnatural diet, their gut bacteria are starved of cobalt and cannot produce B12, so farmers must provide them with either cobalt or B12 supplements.
IRON
‘You need to eat red meat for iron.’ Broccoli, spinach, black beans, kale, lentils and dark chocolate are all iron-rich plant-based foods. It is true that the iron from these foods is not as easily absorbed by the body as the iron from meat, however, the simple solution for this is to add Vitamin C to your meals as this boosts the amount of iron your body absorbs!
For a boost of vitamin c you can add tomatoes, red bell peppers, cabbage, oranges, brussel sprouts and strawberries to your meals.
CALCIUM
‘Dairy is essential for strong bones!’ Wrong. Calcium is essential for strong bones. Because of the heavy promotion by the dairy industry, people are led to believe that milk is the sole source of calcium, however, other excellent sources of calcium exist. Calcium needed for strong healthy bones is found in dark green leafy vegetables, tofu, fortified milks, yogurts, orange juices and plant-based butters!
VITAMIN D
This plays an important role in helping to absorb the calcium our body needs and also keep our immune system working. You can get this from fortified milks, juices and cereals, mushrooms and of course the sunshine!
ZINC
Zinc plays an important role in the immune system and it maintains structural and regulatory functions in the body.
It is found in foods such as whole grain breads and cereals, rolled oats, brown rice, nuts, seeds, legumes, tofu, soy products and fortified breakfast cereals. These are an important dietary source for everyone, not just vegans.
OMEGA 3
‘You need to eat fish to get your omega 3!’ Omega 3 is an essential nutrient that is important for preventing and managing heart disease. Plant based foods such as flax seeds, chia seeds, walnuts, hemp seeds, and soybeans are a rich source of this.
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