Vegan

Vegan diets include only foods from plant sources and exclude any meat, poultry, fish, dairy and any of their derivatives.

Veganism can be a very healthy way of eating if done with balance. However, protein deficiency, low vitamin D and calcium deficiency can occur in vegans as well as anemia due to low iron and vitamin b12.

Below are a few vegan foods to include in your day to reap all the health benefits of going vegan.

Vegan Protein:

Try to include a vegan protein source such as nuts or nut butters, beans, lentils or tofu/soy products with meals to include a regular source of protein in your diet. Also choose whole grains such as brown rice or wheat bread to gain an additional 3 grams of protein per serving.

Foods High in Calcium:

Choose calcium-fortified beverages and include sources of calcium with meals and snacks daily. Here are some examples.

Sources of Vitamin D:

This is a trickier vitamin to get for vegans, but there are foods high in Vitamin D available. The benefits of Vitamin D include strong bones and so it is essential to have sources of this vitamin in your diet. If you live in a northern region and tend to see the sun a bit less than you’d like you may want to consider a supplement to avoid a Vitamin D deficiency.

Foods High In Iron:

Pump up your iron intake with iron rich foods.