Ensuring adequate nutrient intake on a vegan diet is essential for maintaining good health. Here are some tips to help you meet your nutrient needs:
Plan a balanced diet: include a variety of plant-based foods to ensure you get a wide range of nutrients. This includes fruits, vegetables, whole grains, legumes, nuts and seeds.
Get enough protein: protein is important for building and repairing tissues. Include protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, and nuts. Combining different sources of plant proteins throughout the day can ensure you get all the essential amino acids.
Pay attention to iron intake: Plant-based sources of iron include legumes, tofu, tempeh, whole grains, dark leafy greens (spinach, kale), and fortified cereals. Enhance iron absorption by consuming vitamin C-rich foods like citrus fruits, strawberries, bell peppers, and broccoli in the same meal.
There are many nutrients that your body needs, and by understanding each one you can create a very healthy and balanced vegan diet, but it takes a lot of time to learn and understand how to combine these sources so that your diet does not harm you.
Remember that everyone's nutritional needs are different, so it is always advisable to consult a health professional.
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