It’s important to have a varied, balanced diet in order to live a healthy life. Being informed on our nutrition needs, allows us to fulfil this, no matter the diet. This is especially important when transitioning into a vegan diet, as it can be hard to know exactly where to find that nutrition. So this article is here to help you out – read on for New Vegans: Top 5 Nutritious Food Tips!!
1. Protein
A big concern for new vegans revolves around the idea of a lack of protein in their diets. However it’s a big misconception that a plant-based lifestyle lacks protein. The best forms of vegan protein include: seitan, tofu, tempeh, chickpeas, kidney beans, quinoa, edamame and nuts.
2. Calcium
Another misconception some new vegans seem to wrestle with is that you can only get calcium from cow’s milk. It’s what we’ve all been taught growing up but it’s actually far from true. You can get calcium from many leafy greens like kale and bok choy. You can even get your daily calcium from fortified vegan milks such as soy, almond and rice milk!
3. Vitamin D
This is important for our body’s absorption of calcium, which gives us healthy bones. It is found most in mushrooms and fortified vegan milks and cereals. Vitamin D is also gained from sunshine; however, this isn’t always as reliable. So it is important to include extra sources in your diet.
4. Iron
This is important as it creates red blood cells to carry oxygen around the body. Sources of iron include: spinach, lentils, chickpeas, kidney beans and almonds.
5. Supplements
As much as this lifestyle can provide the right nutrition, it can be important to include supplements in your diet too. Especially Omega-3 and vitamin B12 that may not be as readily found in a vegan diet.
Omega-3 is important for your joints, brain and heart. It is most commonly found in fish oil but it can also be found in linseed and chia seeds. Taking a daily supplement is an easier way to achieve the right intake.
Vitamin B12 is an essential vitamin needed to support the function of your body’s nerve cells and red blood cells. It can also have a big impact on your energy and memory too. Since B12 isn’t as easily found in a plant-based diet, a supplement helps.
