Omega-3 fatty acids, especially from fish, are of great importance for heart health. Vegan individuals may prefer foods such as flaxseed oil, walnuts, chia seeds as omega-3 sources. Adding fat sources such as avocado to the diet provides a diet rich in vitamin E.
Polyunsaturated Fats
Sunflower, corn, linseed and walnut oils contain polyunsaturated fatty acids. Polyunsaturated fatty acids improve immunity, protect cells and facilitate the use of vitamins A, D, E, and K in the body.
Diversify your plate
The more varied a meal is fed, the better the body will benefit from the nutrients and the longer the satiety period. In every main meal, it should be ensured that there are vegetables in many colors, legumes, quality carbohydrates, fruits and calcium-rich foods on the plate. As food variety increases, nutrient deficiencies decrease.
Get support when needed
Vitamins B12 and D cannot be taken into the body with herbal sources and supplementation may be required. Calcium, iron, zinc are other important elements that vegans need. It should be ensured that sufficient resources are available in the body with regular doctor checks and one should not hesitate to take supplements when needed. For the intake of essential nutrients, vegan products enriched with vitamin D, calcium, vitamin B12 are also good options for replenishing the daily intake.
Individuals who use their nutritional preference for veganism may face insufficient nutrient intake. Diversifying the meals consumed during the day and using the food sources in the most correct way can contribute to protecting health while minimizing the harms of vegan nutrition.
Vegetables, legumes, oil seeds, fruits and many more options are available for a vegan diet. Preferring vegan products with the highest absorption of nutrients that cannot be obtained from animal sources is necessary for maintaining health. When appropriate, taking supplements under the control of a doctor and applying a vegan nutrition program under the control of a dietitian can prevent health risks.
