How can I follow a vegan diet in a healthy way?

A vegan diet can be healthy and nutritious, provided it is well planned and varied. Here are some tips for following a vegan diet in a healthy way.

Eat a wide variety of fruits and vegetables to get enough vitamins, minerals, and antioxidants. Whole grains like brown rice, quinoa, oatmeal, and whole wheat bread are important for fiber and energy. Beans, lentils, chickpeas, and other legumes are excellent sources of protein and fiber. Nuts and seeds like chia seeds, flaxseeds, walnuts, and almonds provide healthy fats and protein.

Make sure you get enough protein by eating a variety of plant sources, such as tofu, tempeh, seitan, beans, lentils, nuts, and seeds. Plant sources of iron include beans, lentils, tofu, spinach, quinoa, and fortified grains.

Vitamin B12 is mainly found in animal products, so vegans should take B12 supplements or consume fortified foods like plant milks, cereals, and nutritional yeast. Plant sources of calcium include kale, broccoli, almonds, tahini, tofu, and fortified plant milks.

Omega-3 fatty acids are important for heart health. Plant sources include flaxseed, chia seeds, walnuts, and hemp seeds. Also consider an algal oil supplement. Choose healthy fats like avocado, olive oil, nuts, and seeds.

Source: https://www.health.harvard.edu/blog/plant-based-diets-are-best-or-are-they-2019103118122

Author: Prof. Dr. Dirk Devroey - Latest update: 2024-08-03 - Copyright: Clinifacts 2024