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Thinking to go VEGAN? Know about it before joining bandwagon

posted on 12/26/2018 Facebook Facebook

Vegan diet is the new catch of youth these days as a part of crueltyfree lifestyle to co-exist animals with humans. Going vegan meansbarring all the animals based products like meat, milk, eggs andbyproducts too. Some research reviews suggest that people followingvegan diet are less prone to chronic disease, inclusive of heartdisease. Eating a vegan diet can be a healthy way to eat when yourmeals are full of vegetables, fruits, legumes and whole grains.

Nutrition vegan diet DO provide

Nutrition vegan diet DO NOT provide

High dietary fiber, Magnesium, Folic acid, Vitamin C, Vitamin E,Iron, and phytochemicals

Saturated fat, Cholesterol, Omega-3 fatty acids, Vitamin D,Calcium, Zinc, and Vitamin B12.

You need awell-planned vegan diet to make sure you don’t miss out onessential nutrients or end up eating only processed vegan foods. Hereare some simple tips for eating a vegan diet that is easy andhealthy. Even if you’re just trying to adopt a more plant-baseddiet for better health, these tips are a great way to get started.

  1. Say yesto all the vegetables – Make veggies a star of your meal,they give you fullness, are high in fibers and keeps check oncalorie intake. Also vegetables are packed with vitamin A and K withminerals like potassium.

  1. Eatvariety of meal – In a vegan diet, it’s important to eatbalanced meals that include a variety of healthy foods. Forexample, you can choose beans for proteins, vegetables for vitamins,Red tomatoes for lycopene, blue blueberries have brain-boostinganthocyanins and orange sweet potatoes have lots of vitamin A tohelp keep eyes healthy. Select all the colorful foods to get allhealth benefits.

  1. Replacerefine food with whole grains – Switch refined food likewhite pasta, bread with brown rice and quinoa that adds iron and Bvitamins to your vegan food. Whole grain gives additional fibercontent to lose some extra pounds.

  1. Add plantbased protein to routine diet – Being vegan people youhave difficulty to eat protein food but it is not. Vegan sources ofprotein really are: tofu, soybeans, lentils, chickpeas and beans.Nuts, like almonds and walnuts, and seeds, like sunflower andpumpkin seeds, also deliver protein. And they are easy to find atany grocery outlet. Also, beware of soya consumptions in your foodas it hits hard for some people’s gut.

  1. Findvegetarian Omega 3 source – DHA and EPA two types of Omega3 fatty acids important for brain development are obtained from fish(salmon) but can be substituted by plants based products likeflaxseed, walnuts, canola oil and soy. A variety of foods, includingsoymilks and breakfast bars, are now fortified with DHA.

  1. Takeextra supplements of vitamins – Vegan diet surely makesyou loose on certain vitamins more than a normal balanced diet. Makesure you take extra uptake of Iron, Vitamin B12 and D. Vegan peopleneed to monitor that number and have a supplement on regular basisto maintain harmony.

  1. Vegan isnot always healthy – You read it right, processed veganfoods often contain saturated-fat-loaded palm oil and coconut oil.Choose whole, nutritious food that is vegan like humus, guacamole,carrots, nuts and dried fruits. Indulging in vegan treats likecookies is fine but it might not be healthy for your waistlinebecause they are simply vegan.

Vegan diet can alsoaffects health in a severe way if not followed in a correct way.People can have problems like thyroid dysfunction, hormone imbalance,brain fog, bad skin and teeth. Before you make a drastic decisionconsider few weeks if this plan works for you or not. Retaliate backif not, because some health situation caused in distress areirreversible. It will take a long time and efforts to bounce back.Also, being vegan is a matter of personal choice.

By:Ruchi Bhajeewala, Genetic Counselor, Positive Bioscience

Disclaimer:The opinions expressed in this blog are representative of the authorand may not express the views of Positive Bioscience. This blog isintended for education and information for the general public. Beforemaking any medical decisions a medical professional must beconsulted. All rights reserved.

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Disclaimer: Use for educational and informative purposes only. Omissions, errors and incomplete representations are possible. Information has been created to assist non-medical professionals and may be condensed or not fully represented. Positive Biosciences Ltd. makes absolutely no representations to the accuracy of the information presented here, strongly advises independent verification of all facts and cannot be held accountable for any damages whatsoever. Before making any decision(s) a qualified medical professional must be consulted. Information or consultations from Positive Biosciences Ltd. does not qualify as advise from a medical professional.