By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:15:08 AM.
A vegan diet is linked to several other health benefits. However, more research is needed to determine causality. Favoring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone, not only vegans.That said, those following poorly planned vegan diets are particularly at risk of certain nutrient deficiencies.In fact, studies show that vegans are at a higher risk of having inadequate blood levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc.
Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in grains, legumes, and nuts. Dried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. soybeans, lentils, black-strap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, Tempe, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale.
Vegan diets are a type of vegetarian diet, where only plant-based foods are eaten. With planning, those following a vegan diet can cover all their nutrient bases, but there are some extra things to consider. If you are following a vegan diet, you need to be aware of your intake of some specific nutrients. Key nutrient to keep in mind is: Iron, People following a vegan diet can get enough iron through plant foods like legumes, tofu, nuts and seeds, wholegrain (especially amaranth and quinoa), dried fruits and dark green leafy vegetables. However, the type of iron in plant foods (non-haem iron) is not as easily absorbed as that in animal foods (haem iron). To boost the absorption of iron from plant foods, include a vitamin C-rich food with meals – e.g. berries, citrus fruit, kiwi fruit, capsicum, tomatoes or broccoli. And avoid drinking tea with meals, as some antioxidants in tea can affect iron absorption. Read more about iron and anemia.
That's just portion of the benefits of going vegan, though. While it's essential to promote animal rights, you can benefit personally from the vegan lifestyle.