People turn to vegan diet for the sake of the environment. But the thing is people don’t realize that Vegan diet sometimes lacks the essential vitamins and minerals required by the body. significant reduction in these nutrients can affect the health vastly. Therefore, it will be better that people learn about the vegan vitamins & minerals that act as the best supplements to fulfill their needs.
With proper planning and organization a plant-based diet can also serve you well and provide great longterm health. It is vital that even in the vegan diet; you must maintain the amount of nutrition. The biggest benefit that you will have from a vegan diet is that it can reduce the risk of cancer, heart disease, and the Type 2 Diabetes. The main purpose to provide these supplements is because normally plant-based diet has a deficiency of vitamins.
Here you can find the outline of the best vegan vitamins to fulfill your bodily needs. You can review your current diet and add these supplements to your diet plan to stay healthy and fit. If you have finally made your decision that you are going to commit to the vegan lifestyle then you need to make some hard choices. Being a vegan for a very long term is tough. So, you will need a personalized plan to achieve your health goal.
The most common vitamins that are needed in your diet are:
Vitamin B12
In plant-based food, vitamin B12 is almost missing. This vitamin is adapted like a mood-boosting supplement. Similar to another B vitamin, it is crucial for various critical processes. This vitamin is responsible for the formation of red blood cells, cell metabolism, supporting Brain Function and DNA synthesis too.
It found in a recent study that 92% of vegan lacks this nutrient. Thus, it is essential that you take supplements of this vegan vitamin to avoid being deficient. Normally, this vitamin is found in eggs, fish, and other dairy products. But as the vegan diet doesn’t involve any of these foods, it becomes so important that somehow you complete your needs.
If you are open to trying new things, then you can try Yeast extract such as Marmite. This extract is fortified with B12 and ideal to use as a base for stock. You can use it by spreading it on avocado or wholegrain toast. As you include these fortified foods, hopefully, your vitamin level will stay in check.
Vitamin D
Just like the Vitamin B12, Vitamin D is also vital to support many functions. It supports the regulation of hormones, calcium absorption for bone health, and maintains the immune function of the body. If you are living in a region where sunlight is enough to fulfill your need for this vitamin, then it is good. If not, then you will need to take vegan vitamins supplements.
This mineral also plays a very significant role in human growth and development. It not only makes the bones strong but also prevents Osteoporosis in old age. To get this vegan mineral, you will need to include dark green leafy vegetables in your diet. Choose the low oxalate varieties such as Kale, Bok choi, rocket, cabbage, and broccoli. The presence of oxalates in the leafy vegetables makes it hard to absorb the calcium of the vegetables.
Other good sources of the plant-based calcium include the wholemeal flour, kidney beans, chickpeas, almonds, tahini, sesame, oranges, and fortified while flour. At least 200 mg of calcium per day is recommended for vegans.
Calcium
This mineral also plays a very significant role in human growth and development. It not only makes the bones strong but also prevents Osteoporosis in old age. To get this vegan mineral, you will need to include dark green leafy vegetables in your diet. Choose the low oxalate varieties such as Kale, Bok choi, rocket, cabbage, and broccoli. The presence of oxalates in the leafy vegetables makes it hard to absorb the calcium of the vegetables.
Iron
This mineral is meant for preserving the energy levels of the body. Also, it is needed to make hemoglobin, a protein that is responsible for transporting the oxygen from the lungs to the rest of the body. Normally, meat is the primal source of this mineral. But for vegan, the diet plan changes a little bit. The vegan mineral need of body can be fulfilled by kale, spinach, beans, raisins, and nuts too.
Including vitamin C along with iron then it will be easy to absorb the iron from the food. So, take the above-listed iron rich food items with good sources of vitamin C. Kiwi, tomato, parsley, and oranges are the best source of vitamin C.
Zinc
Protein Vegan Vitamins
For muscle repair, production of enzymes, hormones, and neurotransmitters to work properly, protein is very crucial. The body relies on the 8 amino acids to function efficiently. As long as the body gets these amino acids, the proteins are also taken up along with them. Thus, the vegans have to take special care of their diet to ensure they get all the protein their body needs.
Vegan Minerals
- Peas, beans and pulses, chickpeas, kidney beans, lentils, etc.
- Cereals and grains including oats, rice, wheat, quinoa, etc.
- Soy products such as tofu, soya mince, soya milk, and tempeh
- Nuts, especially almonds, cashews, and peanuts.
- Pumpkin, sunflower, and sesame seeds
Other than the above-listed supplements, the human body also needs selenium, iodine, Omega-3s, beta-carotene, etc to survive. As long as all the vegan vitamins and minerals are going inside the human body via plant-based supplements, the body will stay fit. Just because you care for the environment, you don’t need to make such as the great sacrifice of your health to keep it safe. You care for the environment and environment will care for you.
