It doesn’t matter which category of food-eating people you belong (vegan or non-vegan), you should have the right proportion of nutrients and minerals in your diet. You MUST have fruits, vegetables, legumes, lentils, seeds and nuts that help you with balancing out your health well.
You may wonder Vegan people have got less options in that manner. Yes, they do. But hey, nothing to worry.
Here we are going to explore the basic nutrients and list out all the sources for all my lovely Vegan readers.
Important Nutrients and their Best Sources [for VEGANS]
Not wasting any moment of yours, and starting with Calcium here!
There are a variety of food options that you can choose from for getting this nutrient. Dairy products remain the key option of all, you can get calcium through almost any kind of dairy product. Apart from this, there are a few vegetables which contain calcium but the level of calcium absorption is different from one person to another.
Calcium-rich foods: low-fat milk, cheese, milk, yogurt, calcium-set tofu, beans like soybean, black beans, chickpeas, broccoli, almonds, butter.
Another vital essential nutrients for baby is the Protein, and this one is present in many plants and other animal sources.
Protein-rich foods: all the legume-based veggie options like lentils, peas, beans, soy proteins, Nuts, all major dairy products, Eggs (if you are an Eggeterian!)
3. Vitamin B12
This vitamin and their deficiency cases are highly reported among the vegan people. Even though, there are cases where non-vegan people got a B12 deficiency. It won’t be a concern to a person who eats eggs or other common dairy products though. So, those who are lacking this nutrient – you need to either eat B12-rich food or take in B12 supplements for the same.
Vitamin B12 foods: nutritional yeast, all the ready to eat cereals, eggs, and all the dairy products.
4. Vitamin D
Almost all the dairy based products are high on Vitamin D. If you don’t consume dairy products, and also remain less exposed to the sunlight – then you got to have the Vitamin D supplements after consulting your regular physician.
Vitamin D rich foods: Soy milk, cow’s milk, orange juice, eggs, and all the ready to eat cereals.
If you ask me how to survive without any animal origin food, then you simply cannot. No one can survive with a clean vegan diet, this is because we need some nutrients for living which we receive from animal products. What do you think about it? Are you on a complete vegan-diet?