When I first went vegan, the first concern everyone seemed to have was "How will you get enough protein?" Well newsflash to anyone who isn't vegan or vegetarian: You don't need meat for protein! Between leafy greens, nuts beans, legumes, and soy products, there are plenty of sources to get your daily dose of protein! That being said, getting other nutrients can be a bit difficult for vegans, especially when you first become one. I've included some of the easiest nutrients to forget about when you're vegan and some ways to get them! Disclaimer: I'm in no way a medical professional or nutritionist, these are just from my own personal experiences and consultations with nutritionists. Let's dig in! Vitamin B-12I've included this first because it can be the trickiest vitamin to get when you're vegan and unless you're conscientiously trying to factor it into your diet, chances are you'll be deplete. Vitamin B-12 correlates with brain function and helps to maintain one's energy levels. In my experience, typically physicians are reluctant to check for B-12 deficiencies, but if you are significantly deficient, there is a shot option. Ways to get it:
FatsVegan diets tend to be lower in fats than vegetarian ones (blame dairy products). However a diet lacking in fat can lead to dry, irritated skin and hair and brittle fingernails. Fats tend to be higher in calories so it's really important to find the right balance where you're getting enough but not overdoing it. Ways to get it:
IronIron tends to be super tricky just because it's most commonly found in red meats and supplements have been known to have adverse effects on people. Bodies loose iron due to bloods loss which is why it's especially important for young women to make sure they're getting enough to replenish what is lost through menstruation. Ways to get it:
Omega-3'sYes it's possible to get these fatty acids without fish oil!
Ways to get it:
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