Living vegan is easy. Still, it is the many uncertainties that often prevent you from benefiting from the healthiest lifestyle. However, as with any form of nutrition, there are certain points that must be taken into account so that the organism is supplied with all the nutrients. Therefore, the vegan diet must also be well thought out and planned.
Unfortunately, this move prevents many people from benefiting from the healthiest diet. These points are really not difficult to implement and can be learned easily. Even people who do not live vegan can benefit from these helpful principles and optimize their own form of nutrition.
Eat as balanced and varied as possible:
Eat a lot of fruits, vegetables, whole grains, legumes, nuts and seeds. Tofu, other soy products, seitan and meat alternatives complement the menu and also provide larger amounts of protein. Balanced and varied means: something from everyone – not too much, not too little. A good mix makes all the difference. Let yourself be inspired by the now numerous recipes from the Internet and cookbooks, such as the plant based meat.
Food and drinks containing vitamin C at every meal:
The absorption rate of vegetable iron is lower than that of animal iron. With the help of vitamin C (ascorbic acid), however, absorption can be greatly increased. So when you eat, enjoy a fruit or vegetable juice containing vitamin C and / or incorporate vegetables containing vitamin C such as peppers, broccoli and various types of cabbage.
Prefer calcium-enriched plant drinks and consume calcium-rich foods daily:
In many conventional crops drinks like soya, oat and rice drinks is often calcium added. With organic alternatives, pay attention to the addition of the calcium-containing seaweed Lithothamnium Calcareum. Calcium-rich foods such as tofu, sesame / tahini and almonds should be consumed daily.
Pay attention to vitamin B12 intake:
Usable vitamin B12 is contained in fortified plant drinks, fruit juices and energy drinks. To be on the safe side, B12 supplements should be used regularly.
Pay attention to vitamin D in winter months:
Vitamin D is synthesized through the skin or absorbed through food. However, sun is a rare commodity in the winter months and should therefore be supplemented with supplements. Warning: Vitamin D3 is often not vegan. Switch to D2.
Consume iron-containing foods and coffee / tea separately:
Ingredients in coffee and black tea inhibit iron absorption and should therefore not be consumed at least one hour before or after eating. Therefore replace the morning coffee and tiredness with a spiced tea or some morning exercise.
Use high quality oils
If fat, then right. Integrate oil seeds such as flax, chia and hemp seeds or sunflower seeds and nuts into your diet. In addition to proteins and numerous trace elements and minerals, these foods provide you with the essential omega 3 and 6 fatty acids. Use high quality oils like canola or linseed oil. Rapeseed is ideal for frying, linseed oil is perfect for salads and cold dishes (attention: bitter taste). Other alternatives for the cold kitchen are walnut and hemp oil.