Garlic, lentils, kidney beans, brown rice, apricots Lentils, soy beans, nuts and seeds, chickpeas, kale Seitan, tofu, chickpeas, nutritional yeast, lentils, beans, tempeh, edamameįortified milk alternatives, broccoli, kale, calcium-set tofu Vegan Sources of Essential Nutrients Typical Value But here are some options if you think you are lacking in any of the main nutrients people might seek to consume more of. Iodine) take a little more forethought than something like protein (as there are loads of great vegan sources of protein). There are very few essential nutrients that are not readily available from a plant-based diet. ***6g of salt is the maximum recommended intake whilst the sodium requirement is the minimum level generally needed to maintain health and is included within that salt. Seek professional advice where applicable. **Note there are other variables that can affect the requirements. *Figures taken from the 2016 Nutrition Requirements document from the British Nutrition Foundation Daily Nutritional Requirements for Adults Typical Value Here we take a look at the daily requirements of the main nutrients. Micronutrients are the more specific vitamins and minerals the body requires in small quantities. In general terms, macronutrients are usually considered to be carbohydrates, fat and protein, though some also consider fibre and in generic terms “energy” (I.E. In dietary terms, the difference between macronutrients and micronutrients is one of scale: you simply need to consume more macronutrients to maintain a healthy body than you do micronutrients. Those familiar with Greek will know that macro means “big” and micro means “small”. ![]() Which, frankly, is a lot more interesting anyway – who wants to eat the same food every day? Here we give a little more detail about the different groups and about the Dietary Reference Intakes (DRIs) suggested for people to be healthy. ![]() There is no single foodstuff that contains all the nutrients that are essential for humans, so we are required to select a mix of foods in order to satisfy our needs. By eating a range of fruit and vegetables, nuts and seeds, starchy carbohydrates and dairy (or vegan-friendly dairy alternatives), humans can obtain the protein, fibre, fats and sugars needed, as well as all the various vitamins and minerals. In essence, it is just as it sounds and simply involves eating a wide variety of foodstuffs from the main food groups. Conventional wisdom – and indeed advice from nutritionists and governmental and non-governmental organisations – suggests that a so-called balanced diet is the best option in terms of promoting a person’s health and longevity. There are plenty of fad diets kicking around that people can get their teeth into. But most people do possess a little common sense, and the common sense way to get all the right nutrients is to follow a balanced diet. ![]() Of course most people don’t have a degree in nutrition or a well-equipped lab in which to analyse the nutrient content of all the food they are going to consume. With that in mind, it still takes some thought and planning to ensure your vegan diet covers all bases from a nutritional point of view. The short answer is: yes, it sure can! As we explain in more detail when looking at vegan vitamins & supplements, there is very little, if indeed anything, in the way of nutrients that cannot be obtained through vegan-friendly foods. Many people, whether vegans or those considering veganism, have concerns about whether a plant-based diet can supply all the nutrients they need to stay healthy.
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