Eating healthy vegan: that's all part of it

Eating vegan can be very healthy because eating less meat leads to lower cholesterol and vegans are less likely to suffer from diabetes 2. However, we explain here what you should consider with this diet.

Adequate vitamin B12 intake in vegan food

There is hardly any vitamin B12 in vegan food because it is mainly found in animal foods. However, this vitamin is very important for blood formation, the nervous system and cell division. Many vegans often suffer from a lack of vitamin B12. We will now explain how you can eat healthy vegan.

• There are a few non-animal foods that contain a small amount of vitamin B12.
• Beer, sauerkraut and algae are said to contain a small dose.
• However, in order to be able to supply the body with the required amount, vegans should rely on food supplements or vitamin B12 supplements.
• Be sure to consult your family doctor beforehand.

Cover protein balance with vegan foods

Protein is very important for our body and our health, because it is needed for the building of tissues, among other things. Many people believe that protein is mainly found in animal products such as dairy or meat, but there are also some vegan foods that act as protein suppliers.

• With cereals and legumes, protein can be easily absorbed, which the organism can convert into the body's own protein.
• An example is a lentil and rice meal.
• Tofu, soy, whole grains, nuts, oil seeds and potatoes are also good sources of protein.
• Whole grains, nuts, legumes, seeds and mushrooms also contain vitamin B2, which is important for the metabolism.

Include vital omega-3 fatty acids in a vegan diet

Omega-3 fatty acids are very important for a healthy heart, circulation, blood vessels as well as for the brain and nerve cells. A deficiency can have serious health consequences, such as heart problems. We will now explain to you how to eat vegan with enough omega-3 fatty acids.

• Fish is a major source of omega-3 fatty acids, but there are also some vegetable sources.
• Linseed, hemp, rapeseed and walnut oil provide good amounts of omega-3 fatty acids.
• You can also support the need by consuming whole walnuts.
• Omega-6 is also very important, but many vegans tend to over-consume omega-6 and ingest too little omega-3. This can become unhealthy with a vegan diet.
• Chia seeds, soybean oil, sesame oil, wheat germ oil, corn oil and sunflower oil mainly contain omega-6 fatty acids.
• Especially during pregnancy or breastfeeding, you should pay attention to enough omega-3 fatty acids.

Eat calcium, iron and zinc in vegan foods

The body needs calcium for healthy bones and teeth and for blood clotting. Iron ensures optimal transport of oxygen in the bloodstream and supports the immune system. Just like zinc, which is also required for metabolism, cell growth, wound healing and the acid-base balance.

• Dairy products in particular provide a lot of calcium, but you can also consume the mineral with sesame, kale, broccoli or almonds.
• Since calcium is only found in a few plant-based foods, you must ensure that you get enough.
• Iron is found in many vegan foods such as legumes or oil seeds. However, the body does not absorb this as well as iron from animal sources.
• A combination of iron and vitamin C intake can improve the process. For example, drink orange juice with whole grain muesli or eat peppers with cereal dishes.
• Pumpkin seeds, oatmeal, nuts, lentils and legumes provide enough zinc.

In the video: foods that are not vegan at all

A vegan diet can affect the period of women. We will explain what you should know about this in the next post.