Contemporary humans are more inclined towards vegan diets. Being specific, modern day dieticians have made things encouraging for the vegan diet lovers by recommending healthy and nutritious diet plans for fulfilling the needs of a healthy lifestyle. However, just like normal non-vegetarian diets, the vegan diet plan also emphasizes on avoiding the processed foods. Moreover, the vegans are required to pay higher attention towards the nutrient contents in their food, in comparison to make sure they don’t suffer from deficiencies.
Check out below to know about the nutrients desired for a human body, and how a vegan can fulfill this.
Protein
Meat is the straightforward option available as the source of protein for a non-vegetarian. However, a vegan doesn’t have this option. In general, a human of body weight around 65 Kg needs 65 grams of protein in a day. Vegans lacking protein in their diet may suffer from issues like muscle pain, joint pain, thinning of hair, lack of concentration, etc. Hence, a vegan should definitely include the ingredients like beans, nuts, seeds, quinoa, oatmeal, etc in their diet to fulfill the desired amount of protein.
Iron
Iron is an important for adult human body. Especially, adult women need iron in perfect proportion. A woman of more than 18 years old is recommended to have around 18 mg of iron in a day. Lack of iron may result in to symptoms like headache, fatigue, lack of concentration, anemia, etc. Soybeans, spinach, lentil, potatoes, quinoa, raisins, almonds, etc are the very good sources of iron. Women over 30 years old are recommended to take multivitamin capsules to verify the iron deficiency by consulting a dietician.
Calcium
Calcium is important for hormonal balance in human body. At the same time, it is quite essential to make the muscle flexible. When the body lacks due calcium, the bone compensates for it. As a result, the bone brakes immaturely. Calcium deficiency in body is also one of the prominent reasons behind osteoporosis. Apart from this, calcium is also essential for healthy nervous system. An adult human body needs at least 1000 mg of calcium regularly.
Dairy products are indeed the best way to regulate calcium in body. Especially, cow milk is rich in calcium. If you are also avoiding dairy products, soybean or almond milk can also be very good source of calcium for a vegan. In addition, you can take almond butter, kale, and broccoli in to account as your source of calcium.
Vitamin B12
Vitamin B12 is very essential for human body for ensuring a healthier nervous system and proper blood flow. Especially, women comparatively lack vitamin B12 more in comparison to men. An adult woman needs about 100 mcg Vitamin B12 regularly. Vitamin B12 deficiency can also be a reason behind stomach problems, migraine pain, nerve disorders, visionary issues, etc. It is here to note that the plant food resources can’t deliver you the needful Vitamin B12. Best sources of Vitamin B12 for a vegan can be the almond milks, nuts, nut milks, etc. If you still lack Vitamin B 12, taking supp
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