How can one stay strong and healthy by considering vegan?

A lot of us must be aware of the Vegan diet and how many are adopting this change. It simply involves consuming only plant-derived foods and no animals or animal-derived products like flesh, milk, honey or eggs. But, how can this diet be beneficial and how much can one stay strong and healthy by considering vegan? Let's find out!

Where will I get my proteins?

It is obvious that a vegan diet eliminates the consumption of meat which is a great source of proteins for our body. An average men's body needs 46g of proteins while women need 52g every day. One can find ample protein from these products

  • Lentils, cooked, 1 cup: 18g
  • Black Beans, cooked, 1 cup: 15g
  • Veggie Burger, 1 patty: 13g
  • Tofu, firm, 4 oz: 11g
  • Potato, 1 med: 4g
  • Bread, whole wheat, 2 slices: 5g
  • Soy Yogurt, plain, 6 oz: 6g
  • Soy Milk, plain, 1 cup: 7g
  • Peanut Butter, 2 tbsp: 8g
  • Spaghetti, cooked, 1 cup: 8g
  • Bagel, 1 med: 9g

What about calcium for strong bones?

Well, the following food items like Broccoli, Collard greens, almonds, mustard greens, sesame tahini, soybeans, kale and fortified drinks are enough to suffice the calcium requirement in our body which is 700 to 1000mg on a daily basis.

But we need Iron, too! What about that?

The Daily Iron needs in women's body is 8-18mg and Men is 8-11mg. 

  • 1 cup cooked soybeans: 8.8 mg
  • 1 cup cooked lentils: 6.6 mg
  • 1 cup cooked Kidney beans: 5.2 mg
  • 1 cup cooked chickpeas: 4.7 mg
  • 1 cup cooked lima beans: 4.5 mg
  • 1 cup cooked Swiss Chard: 4.0 mg

To increase iron absorption in our body, we must consume foods rich in vitamin C, such as dark-green, leafy vegetables and Citrus fruits. Also, for easy extra iron, try cooking in cast-iron pans.

Are there Fish-free Omega-3 fatty acids?

Yes, there are certainly, which help in achieving healthy heart, brain, skin, and joints. 

Eating ground flax seeds, flax oil, walnuts, hemp seeds, purslane and vegan omega-3 DHA can help in getting Omega-3 fatty acids without consuming fish.

What about Vitamin D?

One can find ample of Vitamin D in sunlight and fortified nondairy milk. Vitamin D helps in maintaining a healthy growing body.

What won't one get or find in a vegan diet?

Simply Chloerestol! Vegan diets are low in saturated fat. Thus, a vegan diet can help in decreasing your risk of developing heart disease and high blood pressure.

Is it Lifestyle-friendly?

Completely! Vegan options are cheaper at grocery stores and reduce the chance of contracting grave diseases.

We hope you found this article helpful!

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