Vegan Diet Tips: Nowadays the trend of vegan diet is increasing rapidly, which includes only plant-based foods such as fruits, vegetables, grains, nuts and seeds, etc. This lifestyle is usually adopted by environmentally conscious people. In this diet, only those things are given priority, which do not harm animals.

What is vegan?

Some people think that vegan means not consuming only non-vegetarian things, but it is not so. In a vegan diet, nothing is eaten that is related to animals, such as dairy products (milk, curd, cheese) honey, etc. Now people who follow this diet are usually called vegans. In such a situation, vegan people have the best option for plant-based foods.

This is the reason why adopting a vegan diet is not so easy and it may not be suitable for everyone. Following this diet can lead to a deficiency of some nutrients in the body, as some essential nutrients are found in less quantity in plant-based diets. In this article, let us know in detail which important nutrients we need to pay special attention to before adopting a vegan diet.

Benefits and Challenges of Vegan Diet

A vegan diet is rich in fiber, vitamins, and antioxidants, which are beneficial for digestion, skin, and immunity. However, it may lack some important nutrients like protein, vitamin B12, iron, calcium, and omega-3 fatty acids. Without proper planning, this diet can cause nutritional deficiencies, fatigue, and other health problems. Now let us know which nutrients should be taken special care of.

Vitamin B12
Vitamin B12 is mainly found in animal products, and its deficiency can cause fatigue, anemia, and nervous system problems. Those who follow a vegan diet should take fortified foods like non-dairy milk, nutritional yeast or B12 supplements.

Iron
Iron deficiency can cause anemia. Include iron-rich foods like spinach, lentils, pumpkin seeds, and quinoa in a vegan diet. Vitamin C-rich fruits, such as oranges, increase iron absorption, so include them in your diet.

Calcium
Calcium and vitamin D are essential for bone health. Fortified plant-based milk, green leafy vegetables, almonds, and sesame seeds provide calcium in a vegan diet.

Omega-3 fatty acids
Omega-3 is very important for the heart and brain. Flax seeds, chia seeds, walnuts, and hemp seeds are good sources. All of these things are very beneficial for your overall health as well as your brain.

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