Vegan Nutrition Guide

Vegan Nutrition

Good nutrition in a vegan diet is a matter of education, research and asking lots of questions. It is important to maintain a balance of all recommended nutrients and vitamins. The following will help you with a healthy entry into the lifestyle. Where do you get your protein?

Sources Of Protein

This is one question many other people will inevitably ask you. First of all, understand that the heavy emphasis on the all-important protein is somewhat misplaced. You do need some, but not nearly as much as everyone seems to think you do. In fact, the recommended daily allowance is about 0.36 grams for each pound of your body weight.

High-protein diets have actually been shown to increase the risks of diseases like osteoporosis. Between 10 and 12 percent of vegans calorie consumption comes from protein, about three percentage points below that of non-vegans. A few body builders, like Pat Reeves and Robert Cheeke, have traded in the old notion of eating a steak just before competition in exchange for living a vegetarian lifestyle. Fatty acids on a low-fat diet

Essential Fatty Acids

Essential fatty acids Omega-3 and Omega-6 are both absolutely critical elements in the diet of anyone who wants to have a healthy immune system to help ward off cancer, diabetes and a host of other chronic illnesses. It is generally recommended that a 2000-calorie diet include at least three percent Omega-6 fatty acids and one percent Omega-3 fatty acids. However, most Americans get their Omega-3 from fish, so how do vegans get around that?

Nutrients and vitamins

Canola, walnut and soy oils are all much higher in Omega-6 content than in Omega-3. The opposite is true for flaxseed oil, however. Flax seeds themselves, whose health benefits were once touted by Mahatma Ghandi, are much richer in Omega-3. The opposite is true for walnuts. Tofu and soybeans are both very high in Omega-6 content, but much less so in Omega-3.

Nuts, seeds and soya products are also good sources of protein and calcium. Carbohydrates come from potatoes, breads and fresh and dried fruits, while iron comes from nuts, seeds, grains, dried fruit and green, leafy vegetables. The following is a list of essential vitamins and how to get them:

• A - carrots, spinach, pumpkins, tomatoes, dark green vegetables
• B - nuts, oats, muesli, green leafy vegetables, potatoes, mushrooms and dried fruit
• B12 - soya milks, commercially-sold veggie burger mixes, seaweed and some cereals
• C - Oranges, lemons, grapefruit or similar fruits, berries, green vegetables and potatoes
• D - exposure to sunlight, some soya milks, vegan margarine products
• E - nuts, seeds, vegetable oils