and adversely affect bone health. As protein intake decreases, immunity weakens, making the human body more susceptible to diseases and infections. Legumes can be a good option as a protein source after animal products. In addition to protein, legumes are a good source of iron, folate, magnesium and fiber. Foods such as beans, lentils and chickpeas should be on the plates during the day, but they should be cooked well. By adding it to salads, it increases the feeling of satiety, while the protein content in vegetables becomes more diversified. Pre-soaking legumes such as beans and chickpeas and not using cooking water will facilitate their digestion. For protein intake, vegan milks such as soy milk and pea protein milk should be preferred over other plant milks with higher protein content.
Get plenty of fluids in your body
It is important for each individual to get as much water as they need daily. Adequate fluid intake is essential for the digestion of the nutrients taken into the body and for their use by the body. By drinking enough water during the day, maximum benefit from nutrients can be achieved, and one can be more vigorous and healthy. Changes in the body, especially in individuals who have just started a vegan diet, can cause problems such as stress, digestive and intestinal problems. Consumption of sufficient water can minimize the possibility of experiencing constipation, bloating and gas complaints.
Get enough nutrients
Nutrient deficiencies from foods of animal origin are common in people on a vegan diet. Iron found in plant sources cannot be used as well as in animal sources. To improve the use of iron, it is necessary to consume it with vitamin C sources. Zinc is also limited in absorption from plant sources such as iron. Cooking methods are important to increase zinc absorption. Zinc-containing foods become more usable when they are baked by making bread with yeasts such as sourdough. Since milk and dairy products are not consumed, calcium deficiency must be covered. Cabbage is calcium-fortified vegan products, kale is rich in calcium.
Consume quality oils
Omega-3 fatty acids, especially from fish, are of great importance for heart health. Vegan individuals may prefer foods such as flaxseed oil, walnuts, chia seeds as omega-3 sources. Adding fat sources such as avocado to the diet provides a diet rich in vitamin E.
Polyunsaturated Fats
Sunflower, corn, linseed and walnut oils contain polyunsaturated fatty acids. Polyunsaturated fatty acids improve immunity, protect cells and facilitate the use of vitamins A, D, E, and K in the body.
Diversify your plate
The more varied a meal is fed, the better the body will benefit from the nutrients and the longer the satiety period. In every main meal, it should be ensured that there are vegetables in many colors, legumes, quality carbohydrates, fruits and calcium-rich foods on the plate. As food variety increases, nutrient deficiencies decrease.
Get support when needed
Vitamins B12 and D cannot be taken into the body with herbal sources and supplementation may be required. Calcium, iron, zinc are other important elements that vegans need. It should be ensured that sufficient resources are available in the body with regular doctor checks and one should not hesitate to take supplements when needed. For the intake of essential nutrients, vegan products enriched with vitamin D, calcium, vitamin B12 are also good options for replenishing the daily intake.
Individuals who use their nutritional preference for veganism may face insufficient nutrient intake. Diversifying the meals consumed during the day and using the food sources in the most correct way can contribute to protecting health while minimizing the harms of vegan nutrition.
Vegetables, legumes, oil seeds, fruits and many more options are available for a vegan diet. Preferring vegan products with the highest absorption of nutrients that cannot be obtained from animal sources is necessary for maintaining health. When appropriate, taking supplements under the control of a doctor and applying a vegan nutrition program under the control of a dietitian can prevent health risks.
