How To Meet Nutritional Needs On A Vegan Diet

If you are living or want to live a vegan lifestyle and are concerned about how you are going to meet all your nutritional needs, you have come to the right place! There are actually many types of food that can fulfill your nutritional needs and help you to achieve your nutritional goals.

At PUR Cold-Pressed, we have done our research and we would like to share with you some of the most essential nutrients that you should incorporate into your vegan diet, and where you can get them from. With proper planning, vegans can also enjoy a balanced vegan diet and get all the nutrients they need.

Vitamin B-12

Vitamin B-12 is absolutely essential in the production of red blood cells. This vitamin is key in the prevention of anemia. Vitamin B-12 is present in almost exclusively products derived from animals. Therefore, it can be rather difficult to obtain adequate amounts of vitamin B-12 on a purely vegan diet.

Deficiency in vitamin B-12 may go completely undetected in individuals who live a vegan lifestyle. This is due to the fact that the typical vegan diet includes large amounts of a vitamin named folate, which may hide a deficiency in vitamin B-12 until serious issues start to occur – by then, your health might be in danger. This is why it is extremely important for vegan individuals to take vitamin B-12 supplements, and go for cereals and soy products that are vitamin-enriched and appropriately fortified respectively.

Calcium

Calcium is needed for building and maintaining bones and teeth, keeping them healthy and strong. Dark leafy green vegetables like broccoli, arugula, kale, collard greens, and bok choy are effective plant sources of calcium when consumed in ample amounts. Products that are fortified and enriched with calcium, such as oat milk, soy milk, tofu, soy yogurt, and certain juices are also good sources of calcium that you may incorporate into your diet.

Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for maintaining heart health. Diets that do not contain foods like eggs and fish are typically lacking in beneficial forms of omega-3 fatty acids. Some great sources of essential fatty acids are walnuts, canola oil, ground flaxseed, soy oil, and soybeans. But, it should be noted that due to the inefficient conversion of plant-based omega-3 fatty acids to the kinds that are useful to the human constitution, you should take omega-3 fatty acids supplements or food products that are fortified, or both.

Protein

Protein is integral to the generation and maintenance of strong and healthy muscles, organs, skin, and bones. Amino acids are very important and are the basic units that form structures of protein. Without dairy products and meat, it will be necessary to find other ways to obtain the requisite quantities of essential amino acids.

You can get enough protein by consuming food that is plant-based. Protein that can be found in plant-based food includes substitutes for meat, lentils, legumes, soy products, seeds, nuts, and whole grains. Go for these wonderful sources of protein and be sure to incorporate them into your diet!

Include Cold-Pressed Juice into Your Vegan Diet

You can supplement your vegan diet with refreshing cold-pressed juice too. Freshly pressed juice are loaded with all the antioxidants, vitamins and minerals that your body needs. If you are interested to try our delicious cold-pressed juice, head over to PUR Cold-Press now!