Are you looking to optimise your nutrition and ensure that you’re getting all the essential vitamins and minerals your body needs? Following a plant-based diet can be incredibly healthy, but it’s important to make sure you’re covering all your bases. These 9 tips will help you make sure you’re getting everything you need for optimal health. From making sure you’re getting enough protein and iron, to taking a B12 supplement and getting enough omega-3 fatty acids, these tips will help you make sure you’re on the right track. Additionally, you’ll learn how to be mindful of your energy balance and avoid processed foods to achieve optimal health. These tips will help you to feel your best and nourish your body with the best nutritional advice for vegans.
- Consume a variety of plant-based foods: Eating a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds will ensure that you get all the necessary vitamins and minerals.
- Make sure you get enough protein: Plant-based sources of protein include soy products, legumes, nuts, and seeds. Make sure you consume enough protein to support muscle growth and repair.
- Get enough iron: Iron is an essential mineral that is harder to obtain from plant-based sources. Make sure to include iron-rich foods such as spinach, lentils, and fortified cereals in your diet.
- Get enough calcium: Calcium is important for bone health, and is found in leafy greens, fortified plant milks, and some nuts and seeds.
- Take a B12 supplement: Vitamin B12 is important for maintaining healthy nerve cells and blood cells and is mostly found in animal products. Vegan sources of B12 include fortified foods and supplements.
- Get enough omega-3 fatty acids: Omega-3 fatty acids are important for heart health. Good plant-based sources include flaxseed, chia seeds, and walnuts.
- Watch your vitamin D intake: Vitamin D helps the body absorb calcium and is important for bone health. Good plant-based sources include fortified foods and supplements.
- Be mindful of energy balance: Building muscle and losing fat requires a calorie surplus or deficit, respectively. Make sure you’re consuming enough calories to support muscle growth or weight loss.
- Avoid processed foods: Processed vegan foods can be high in added sugars, sodium, and unhealthy fats. To optimize your health, aim to eat whole foods as much as possible.