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Vegan Nutrition

July 9th, 2011 by Andrea Purcell
What is a Vegan?

Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.

People choose to be vegan for health, environmental, and/or ethical reasons.

Vegan Nutrition

The key to a nutritionally sound vegan diet is adequate calorie intake and variety. A healthy and varied vegan diet includes fruits, vegetables, dark leafy greens, whole grains, nuts, seeds, and legumes.

Here are a list of nutrients, vitamins and minerals to consider supplementing with when choosing veganism.

*Protein: It is important to have sufficient protein to maintain muscle mass.

*Healthy fats: Vegan diets are free of cholesterol and are generally low in saturated fat. Including foods such as flaxseed, flaxseed oil, and walnuts ensures healthy fat consumption.
Remember it is the combination of Protein, fat, and carbohydrates that make up a balanced diet.

*Vitamin D: This is not found in the vegan diet but can be made in our skin following exposure to sunlight.

*Calcium: Needed for strong bones, is found in dark green vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice.

*Iron: Dried beans and dark green leafy vegetables are especially good sources of iron. Vitamin C helps increase the absorption of iron.

*Vitamin B12 This important to supplement.

-Be Healthy, Happy, & Holistic
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