By Abigail Carroll. Vegetarian Diet. At Friday, May 03rd 2019, 20:42:52 PM.
Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.Sources of omega‐3 fatty acids suitable for vegans include: flaxseed (linseed) oil,rapeseed oil,soy oil and soy-based foods, such as tofu, walnuts. Evidence suggests that plant sources of omega‐3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish. But if you follow a vegan diet, you can still look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that is high in saturated fat, and watching how much salt you eat.
Low levels of vitamin B12 can be especially concerning during pregnancy, as a deficiency could potentially increase the risk of neural tube defects and impair your baby’s brain and nervous system. Including a variety of nutrient-rich ingredients and fortified foods in your diet is necessary to ensure you’re meeting your nutritional needs. Vitamin B12 and vitamin D can be found in fortified foods, such as plant-based milks, cereals, and nutritional yeast. Meanwhile, protein, zinc, and iron are found in legumes, soy products, nuts, and seeds.Including moderate amounts of iodized salt in your diet can also help you meet your needs for iodine.
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.