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Nutritional Analysis of The Vegan Diet

In the previous post, we touched on the concept of veganism. In this post we will be analysing the nutritional side of a vegan diet.

What is a vegan diet?

We talked about what veganism is quite a bit in our previous post so if that’s something you’re interested in then give our post titled ‘Veganism’ a read. To summarise briefly, a vegan diet is a plant-based diet, you don’t consume any animal products.

The nutritional side…

When people look to criticise a vegan diet, they first turn to nutrition. “Where do you get your protein from?” or “how do you have calcium if you don’t drink cow’s milk” is normally what circulates the room when I tell my friends and family I’m vegan. Although it may be true that certain nutrients can be harder to obtain when on a vegan diet, it isn’t to say it’s impossible to attain them. Below, we’ve made a small grid talking a bit about nutrition, it’s benefit and it’s vegan source.

NUTRITION FACTS VEGAN SOURCE
Protein
  • Your body uses protein to build and repair tissues
  • Lentils
  • Almonds
  • Beans
Omega-3
  • Is a good type of fat
  • Your body can't make it, have to eat them or take supplements
  • Vegan fish oil supplement
  • Flaxseed oil
Iron
  • Helps with making red blood cells
  • Lack of iron can lead to anaemia
  • Spinach
  • Pumpkin seeds
Calcium
  • Building strong bones
  • Needed to help regulate contraction of muscles
  • Soya milk
  • Broccoli
  • Chickpeas
B12
  • Helps with making red blood cells
  • Helps with weakness and fatigue
  • Supplements recommended for vegans as it’s quite difficult to gain B12 from plant sources
  • B12 supplement

I think when we look at the nutritional side of a vegan diet, it’s quite clear to see that it is easy to gain the nutrition needed to live by a healthy vegan diet. However, the key is to plan your meals and ensure you’re getting the right nutrition in all your meals.





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