Does each vegan need integration? The nutritionist explains

Almost all essential nutrients can easily be in the vegan diet except a specific vitamin. Know which one

For those who are thinking of adopting a vegetarian or vegan diet, it is common to arise a series of doubts, in particular to provide all sex nutrients without consuming animal products. After all, does each vegan need to integrate food?

What cannot be missing in the vegan diet?

According to nutritionist Dani Borges, a well -planned and oriented vegetarian or vegan diet can provide all the nutrients necessary for optimal health and rich in benefits. “The key is to know the adequate vegetables of proteins, iron, calcium, omega-3 and other important nutrients,” says the nutritionist.

To begin with, it is essential to have a variety of sources of vegetable proteins such as legumes (beans, lentils, chickpeas), tofu, tempeh, quinoa and seeds, for example. “The combination of different sources of vegetable protein during the day is important to guarantee correct intake of essential amino acids,” explains the nutritionist.

As for iron, the nutritionist stresses that it is possible to obtain this mineral through foods such as legumes, dark green leafy vegetables (spinach, cabbage), whole grains and pumpkin seeds. “To improve the absorption of vegetable iron, it is recommended to consume foods of vitamin C such as orange, lemon, kiwis and strawberries during meals,” he says.

In addition, football, very present in dairy products, can also be a vegetarian or vegan diet. Foods such as broccoli, cabbage, tofu, fortified vegetable milk and sesame seeds are excellent sources of calcium. “It is also important to guarantee an adequate exposure to the production of vitamin D, which helps the absorption of calcium,” adds the nutritionist.

For Omega-3, fundamental for the health of the brain and cardiovascular, Dani suggests including foods such as chia, flax seeds, walnuts and algae in the diet. “This is because these sources of Omega-3 plants can be an excellent alternative to fatty acids present in fish,” he says.

The integration of vitamin B12 is mandatory

It is important to remember that the only mandatory integration into the vegetarian and vegan diet is vitamin B12, which is mainly in animal products. “Vitamin B12 is essential for the correct functioning of the nervous system and the only reliable source is in supplements or fortified foods,” says the nutritionist.

By following these precious advice of Dani Borges, it is possible to guarantee all the essential nutrients in a vegetarian or vegan diet. Remember to look for a professional guide for a personalized dietary plan suitable for your individual needs.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.