By Abigail Carroll. Vegetarian Diet. At Friday, May 03rd 2019, 20:41:49 PM.
Vegan diets are free of cholesterol and are generally low in saturated fat. Thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut. Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur. Food sources of vitamin D include vitamin D‐fortified soy milk and rice milk.
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.
Although a well‐rounded vegan diet can be healthy and nutritious, a vegan diet that is not properly planned can harm your health. Here are a few factors that you may want to consider when starting a vegan diet. Vegan diets may be associated with an increased risk of several nutritional deficiencies.This is because meat, fish, and poultry are rich in several important nutrients that are mostly lacking in plant-based foods, including protein, iron, zinc, vitamin B12, phosphorus, and omega-3 fatty acids.