A vegan diet can give you all the nutrients you need, but you have to plan carefully. Here are some important nutrients to think about:
Protein: Vegans can get protein from beans, nuts, seeds, tofu, and whole grains. A good rule is to aim for 0.8 grams of protein for every kilogram you weigh. For example, if you weigh 70 kilograms (which is about 154 pounds), you should try to eat around 56 grams of protein each day.
Vitamin B12: This vitamin is mostly found in animal foods. Vegans should eat foods that are fortified with B12 or take supplements. Not getting enough B12 can cause problems with the nervous system. Adults need about 2.4 micrograms of B12 each day.
Iron: Iron from plants, like lentils and chickpeas, is not absorbed as well as iron from meat. Eating foods high in vitamin C, like oranges or strawberries, can help your body absorb iron better. Women typically need 18 mg of iron per day, while men need 8 mg. However, vegans might need about 1.8 times more because their bodies don't absorb it as well.
Calcium: Calcium is important for strong bones. Vegans can get calcium from fortified plant milk, tofu, and leafy greens. Adults should aim for about 1,000 mg of calcium daily.
Omega-3 Fatty Acids: These are good for your heart and brain. Vegans can find omega-3s in flaxseeds, chia seeds, and walnuts. However, the way plant sources convert into the omega-3 types we need isn't very efficient. So, it might be good to think about taking algae-based supplements.
Zinc: This nutrient helps keep your immune system strong. You can find zinc in whole grains, legumes, and seeds. Men need about 11 mg of zinc each day, while women need around 8 mg.
In short, a vegan diet can provide all the nutrients you need, but you should pay extra attention to certain nutrients to avoid not getting enough.
A vegan diet can give you all the nutrients you need, but you have to plan carefully. Here are some important nutrients to think about:
Protein: Vegans can get protein from beans, nuts, seeds, tofu, and whole grains. A good rule is to aim for 0.8 grams of protein for every kilogram you weigh. For example, if you weigh 70 kilograms (which is about 154 pounds), you should try to eat around 56 grams of protein each day.
Vitamin B12: This vitamin is mostly found in animal foods. Vegans should eat foods that are fortified with B12 or take supplements. Not getting enough B12 can cause problems with the nervous system. Adults need about 2.4 micrograms of B12 each day.
Iron: Iron from plants, like lentils and chickpeas, is not absorbed as well as iron from meat. Eating foods high in vitamin C, like oranges or strawberries, can help your body absorb iron better. Women typically need 18 mg of iron per day, while men need 8 mg. However, vegans might need about 1.8 times more because their bodies don't absorb it as well.
Calcium: Calcium is important for strong bones. Vegans can get calcium from fortified plant milk, tofu, and leafy greens. Adults should aim for about 1,000 mg of calcium daily.
Omega-3 Fatty Acids: These are good for your heart and brain. Vegans can find omega-3s in flaxseeds, chia seeds, and walnuts. However, the way plant sources convert into the omega-3 types we need isn't very efficient. So, it might be good to think about taking algae-based supplements.
Zinc: This nutrient helps keep your immune system strong. You can find zinc in whole grains, legumes, and seeds. Men need about 11 mg of zinc each day, while women need around 8 mg.
In short, a vegan diet can provide all the nutrients you need, but you should pay extra attention to certain nutrients to avoid not getting enough.