Do you know that high protein-rich vegetables are best for your health? I’ve heard this question many times when I eat a vegetarian diet, but it’s a very good question!
The result is that even vegans can get all the nutrition they need by planning and eating!
There are some things to keep in mind, but the Academy of Nutrition and Dietetics says, “A well-planned vegan, a vegan diet is healthy, nutritious, and a variety of illnesses.
It’s the same if you’re not a vegan, but if you understand what nutrition you should be aware of and how you can get those nutrients through your regular diet, you can lead a healthy life. I will. Roughly speaking, eat a diet that contains protein, grains, fruits, vegetables, and calcium. Notable nutrients are protein, iron, vitamin C, calcium, zinc, vitamin B12, and omega-3 fatty acids. I think there are many things I can’t hear, so I’ll explain them one by one!
Protein
For many vegans and vegetarians, I think you can get protein without any problems! Foods such as beans, nuts, seeds, and soy are high in protein! Grains and spinach also contain protein, so I think it’s a nice choice!
Ordinary vegetables also contain protein, and many animals also take it from a vegetarian diet, so even vegans can get protein very easily if they have a balanced diet.
Iron
Iron is an essential nutrient for red blood cells that carry oxygen and various functions of the body. There are two types of iron. Heme iron contained in animal foods and non-heme iron contained in plants.
Many people tend to take a lot of heme iron because non-heme iron is harder to absorb in the body, Non-heme iron does not have such an adverse effect on the body. Therefore, vegetarianism seems to be very strong in preventing illness.
Vitamin C
Vegans have a much higher vitamin C intake than omnivorous people. Because vegetarians eat lots of fruits and vegetables that are high in vitamin C and other nutrients.
Vitamin C is very important because it is more easily absorbed by the body when eaten with iron! Recommended because peppers, kale, spinach, pineapple, and other citrus fruits are high in vitamin C.
High Protein Rich Vegetables
Calcium
You often hear that milk contains a lot of calcium, but you can also get a lot of calcium from plant foods. Kale, broccoli, black beans and almonds are sources of calcium. In fact , almond milk contains more calcium than milk. Some other vegetable milks, orange juices, and cereals are also high in calcium. It is also included in tofu depending on the type.
Zinc
It is very important nutrition for immunity, recovery, and child growth. It is best to eat little by little every day as it is not stored in large quantities in the body. Grains and beans are good sources of zinc. Soaking beans in water increases the efficiency of grain germination and zinc intake.
Vitamin B12
This vitamin is a very rare nutrient to get from plants. However, many non-vegan people are deficient in vitamin B12. It is recommended to take it from foods and supplements fortified with vitamin B12. Look through the label of the item you buy to see if it contains vitamin B12!
In fact, not only humans but also other animals cannot make vitamin B12. It is a vitamin produced by fungi and is often found in the roots of plants, but it is washed away during cultivation. Animals take vitamin B12 from the soil or from fortified food.
Omega-3 fatty acids
Humans cannot make omega-3 fatty acids and must get them from food. There are three types, EPA, DHA, and ALA, which are a little complicated. Many people think that it can only be found in fish, but in fact ALA is also found in plants. And the body can turn ALA into EPA and DHA.
I think it’s good to eat seed-based chia seeds, flaxseed (flax), flaxseed oil, hemp seeds, hemp seed oil, and walnuts, which are very popular these days!
Summary
If you think about your eating habits, anyone of any age can have a vegan-balanced and very healthy eating habit. Some people become vegan without much research or preparation, but if you try while learning little by little, you can live a healthier life!
If you don’t know what to start vegan or want to try, be sure to read “How to Become Vegan”!
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