In recent years, the number of people opting for a vegan, vegetarian or flexitarian diet has grown.
The vegan diet is one where you don’t eat any foods of animal origin, and this sometimes causes deficiencies of some essential nutrients.
In this article, we’ll tell you how to follow a vegan diet without lacking any nutrients, so you can stay healthy and full of energy.
In order to meet our basic protein needs, we should obtain them through plant-based foods that are rich in protein, such as pulses, cereals, tofu, quinoa, nuts and seeds.
We can combine them with each other to give us a protein with a higher biological value, such as, for example, mixing rice and lentils to provide all of the essential amino acids.
CALCIUM AND IRON
It can sometimes be hard to get these minerals through plant-based foods, which is why it is important to consume foods like broccoli, curly kale, fortified tofu and enriched plant-based milks which are rich in calcium, and foods that are rich in iron such as lentils, spinach, beans and wholemeal cereals to obtain the necessary quantities.
Another nutrient that is difficult to find in the plant-based world are omega-3 fatty acids, but by combining seeds like chia or flax and other foods like walnuts, seaweed or purslane, we can meet the needs of this nutrient.
VITAMIN B12 DEFICIENCY
Vitamin B12 is essential for the health of the nervous system and the formation of red blood cells. Although animal products contain high quantities of this vitamin, it is scarce in plant-based foods. A deficiency can cause megaloblastic anaemia and neurological problems in the long term, which is why taking supplements is essential for vegans.
COMPLEMENT YOUR DIET WITH VITAMIN B12 COMPLEX
Our Vitamin B12 Complex contains 2 types of vitamin B12; cyanocobalamin and methylcobalamin, thereby ensuring a maximum absorption, in addition to folic acid and vitamin B6 and choline, which improves energetic and mental performance.
Its properties and benefits can be enhanced and complemented by combining it with taking other supplements which act in synergy with it:
- Spirulina & Chlorella Elements, with a high quantity of proteins to compensate for the deficiencies in the diet.
- Vitamin C Elements, which boosts the defences and acts in synergy with vitamin B12 to provide energy.