Vegan diet is beneficial for all age groups. Now in this article let us talk about the Vegetarian diet and how vegans can get the best nutrition by simply following the balanced diet in their daily life.
National nutrition week is celebrated from September 1 to 7 to create awareness among people regarding how a good and balanced diet helps in good immunity, overall well-being thus leading to the overall development of the individual. We must always try to adapt the following Tagline – EVERY BITE YOU SHOULD EAT RIGHT!!
The vegetarian diet is a healthy choice if the nutritional requirements of the body are fulfilled by a Balanced diet on regular basis. But it should be appropriately planned and should include all vitamins and minerals. The nutrients of importance like vitamin b, vitamin c, iron, zinc, calcium should be there in a vegetarian diet.
A vegetarian diet is a kind of diet that does not involve meat and meat products, fish, cattle meat, or any other animal meat. Some people follow a vegetarian diet due to religious sentiments and follow a strict pattern of the vegan diet completely avoiding the food, milk products, eggs made from animal or animal products.
HOW VEGANS GET THE REQUIRED NUTRIENTS
One of the challenging tasks is to maintain all the nutritional requirements of the body through a plant-based diet which is a bit challenging but following a set of protocol one can fulfill all the nutritional requirements from a vegan diet too.
A vegan diet is beneficial for all age groups including infancy, childhood, adolescence, elderly, old, lactating or pregnant mothers just the need is to be aware how to incorporate it in diet and fulfill the overall requirements of all necessary vitamins and minerals and improving the overall health status of the body.
NUTRITIONAL DEFICIENCIES FROM VEGAN DIET AND HOW TO OVERCOME IT
A vegan diet is beneficial for health but completely cutting animal products lead to various nutritional deficiencies. The most common nutritional deficiency in vegetarians is of Vitamin b12, vitamin D, Zinc, Iron, Proteins, Omega 3 fatty acids.
How to overcome the deficiency
1. PROTEIN – Protein-rich food includes legumes, nuts, chickpeas, beans, soya. but one should always take care of not exceeding the protein requirements by incorporating a high protein-rich diet without any physical exercise.
2. IRON – Vegan diet should have food rich in iron content. Cereals, Spinach, Whole wheat grains, Fruits such as sliced mangoes are a rich source of iron that can easily fulfill daily requirements.
3. VITAMIN C – Citrus fruits such as oranges, vegetables such as lemon, tomatoes, and Red pepper are a good source of vitamin C.
4. VITAMIN D – All sorts of dairy products are rich in vitamin D. Though Eggs are a good source but few people don’t consider eggs as vegan food so they can fulfill the daily requirements through Soya milk, cows milk. Sunshine a natural resource if taken in limited amounts acts as the best source of vitamin D.
5. VITAMIN B12- Vitamin b12 deficiencies are most commonly encountered in vegetarians. Reliable sources of food with b12 are some soy products and some plant milk products. So vitamin b12 supplements are recommended by Doctors according to need.
6. OMEGA 3 FATTY ACIDS – These are found in animal-based products most commonly but chia seeds, flax seeds, walnuts are the rich source to fulfill the daily requirements.
BENEFITS OF VEGETARIAN DIET
Vegan lifestyle though is very beneficial if nutritional requirements are fulfilled as it increases immunity and also contributes towards Amazing Health Benefits, Less Stress, and decrease in mortality and morbidity. A plant-based vegan diet reduces the risk of Mortality and Morbidity from conditions such as-
- Diabetes ( Type 2 Diabetes Mellitus)
- Cardiovascular disease such as Stroke
- Ischaemic heart Disease
- Hypertension
- Obesity
- Cancers such as colon cancers
- Fatty Liver
- Hypercholesteremia
- Chronic kidney diseases
Other than this Vegan diet also improve mood and adds beauty benefits to the skin thus leading to glowing and lustrous skin.
TIPS FOR BALANCED NUTRITION
- Talk to your dietician, nutritionist to make the diet chart for you so that you may get the right amount of nutrition from the right kind of food.
- Fresh and green leafy vegetables are a rich source of plant-based nutrition.
- Fresh fruits are best friends of the vegan food plate.
- Wholegrain foods such as oats, millets are a good source of essential vitamins and minerals.
- You may also add the right kind of multivitamin supplements under the consultation of your Doctor.
- You can also add protein powder and protein smoothies in your diet under the recommended dosage.
- Pregnant and Lactating mothers should keep a check on their diet so that they may have the right kind of nutrition that may benefit their child’s growth and development too.
- A sufficient intake of 2 -2.5 liters of water in a day is recommended.
- Indulge in the moderate use of Healthy vegetable oils.
MORE TIPS FOR HEALTHY DIET AND HEALTHY LIFESTYLE
- Exercise every day.
- Sweets, alcohol is not an obligatory part of a healthy food plate. You can however enjoy them occasionally depending on your health condition.
- Stick to a sleep schedule.
- Take care of your mental well being too by indulging yourself in Yoga and Meditation.
- Turn off your electronics for at least 1 hour a day or 1 hour before you sleep
- Be positive, happy, and try to enjoy every moment of life.
FINAL NOTE
Eat right every bite and keep your overall health at bay !!
Dr Jyotsana Anand Suri
Certified medical content writer
Email: jyotsana789@gmail.com
