By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:14:30 AM.
Iron is essential for the production of red blood cells. A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat. Good sources of iron for vegans are: pulses, wholemeal bread and flour, breakfast cereals fortified with iron,dark green, leafy vegetables, such as watercress, broccoli and spring greens,nuts,dried fruits, such as apricots, prunes and figs.
It can be challenging to meet your nutritional needs while following a vegan diet. Certain nutrients like vitamin B12, vitamin D, and iodine, are found primarily in animal products and certain fortified foods.Plus, while non-heme iron occurs in a variety of plant foods, it may not be as well absorbed as the heme iron found in animal products. Taking a multivitamin or other supplements can help fill in any nutritional gaps and provide key micro-nutrients that you may be missing. For best results, look for a multivitamin that contains vitamin B12, zinc, iron, vitamin D, and calcium.
Vegetarians don't eat meat, fish and poultry, and neither do vegans. But vegans go further, excluding all animal products from their diets – even dairy and eggs. If you're adhering to a vegan diet, that means no more refried beans with lard, margarine made with whey and anything with gelatin, which comes from animal bones and hooves, too. Fruits, vegetables, leafy greens, whole grains, nuts, seeds and legumes will be your staples.Precisely how you shape your vegan diet each day is up to you, but you will typically aim for six servings of grains, likely from bread and calcium-fortified cereal; five servings of legumes, nuts and other types of protein, such as peanut butter, chickpeas, tofu, potatoes and soy milk; and four daily servings of veggies, two servings of fruit and two servings of healthy fats such as sesame oil, avocado and coconut, according to an Academy of Nutrition and Dietetics guide. There is also no need to give up dessert: Vegans can eat baked goods )cupcakes and cobbler, for example) made without butter or eggs.