A vegan diet is a type of food habit that includes only plant based food items. The vegan diet is different than a vegetarian diet because it not only restricts the usage of meat but also the consumption of egg and dairy products. Vegan is also a healthy and balanced diet and it is being followed by many people around the world. If you are planning to follow a vegan diet, it is necessary to assure that you are consuming all the nutrients required by your body. In addition to that, you must make sure to add the following nutrients in your diet because it will help in better absorption of other nutrients.
Milk and milk products are the biggest sources of calcium. There is also a considerable amount of vitamin D in fortified milk products. Calcium is necessary for the normal functioning of our body because it will help in the absorption of vitamin D from the sunlight along with improving bone strength. Since vegan diets do not include milk and milk products, they must consume calcium rich food products like broccoli, kale, soy milk, etc. Moreover, vegans must make sure to have these food products in large quantities because the calcium content in them is very low when compared to dairy products.
Vitamin C is a nutrient present in all the citrus fruits. This nutrient not only functions to remove and repair skin cells but also aids in the better absorption of iron. Red meat is the biggest source of iron for non-vegetarians. On the other hand, only a few plant products like dark leafy vegetables, dried beans, and cereals have iron and that too in a very small proportion. Therefore, for its proper absorption, you must make sure to add vitamin C rich products in your diet.
Protein is known as bodybuilding food because it functions to promote cell growth. It also helps in muscle growth and keeps the ligaments strong. One of the secondary functions of protein is to make room for the absorption of omega fatty acids. Diets that do not include fish and meat will be having only a small proportion of these fatty acids. Therefore, it is necessary for vegans to consume enough protein-rich plant foods to absorb all the omega fatty acids from the diet.
The above mentioned are some important nutrients that must be added to every vegan diet. These nutrients are important not only because they play a major role in keeping people healthy but also aids in the absorption of other important nutrients and minerals.