How to Stay Healthy and Vegan

Cooking vegan foods is not much different from cooking a meat-based diet. Many meat-eaters believe that by’going to vegetables’ you are making food choices. But that is usually the opposite. Usually, vegans find themselves exposed to new and different tasty foods that they have never experienced if they were particular about a meat-based diet.

There are many simple and easy-to-use vegan recipes found in books and on the web. You can even change the meat dish to suit your vegan! There are also many dairy and egg alternatives that are useful for cooking and baking.

However, it is important to avoid the unnecessary dangers of veganism and, like all meals, receive all the necessary vitamins and minerals needed for a healthy lifestyle. If you feel you are deficient, you can also supplement your diet with vegan vitamins.

Below are some of the vitamins and minerals that may be difficult to obtain or replace in the new vegans.


Important for cell growth and maintenance.

Some good protein sources for vegans:

  • Pulses, such as peas, lentils, beans
  • Soy products, such as soy flour, soy milk
  • Seeds, such as sunflower seeds
  • Nuts such as hazelnuts, cashews, brazil nuts, almonds
  • Vegetables such as seaweed, broccoli, spinach, and kale
  • Whole grains, such as whole wheat flour and bread, brown rice

Vitamin B-12

It is required for blood cell generation and nerve maintenance.

Some good sources of Vitamin B-12 for the Vegan Diet:

  • Chlorella
  • Fortified yeast extract, such as nutritive yeast
  • Soy milk
  • Non-dairy margarine
  • Veggie burger
  • Hemp-based meals/bars
  • Several bottled drinks
  • Vitamin supplements

The suggested intake of vitamin B12 is 2.4 micrograms per day. Vitamin B12 deficiency can cause many medical conditions and problems, including anemia, dementia, depression, and nerve damage.


It carries oxygen in the blood and creates the energy your body needs to stay alive and stay healthy.

Some good iron sources for vegans:

  • Seed
  • Nuts
  • Pulse
  • Cereals
  • Dried fruit
  • Molasses
  • Sea plants / green leafy vegetables
  • parsley

The suggested iron intake is 8 milligrams (mg) per day.


It is necessary for healthy bone growth in adults and bone growth in children.

Some good sources of calcium for vegans:

  • Molasses
  • Seed
  • Nuts
  • Carob
  • Pulse, eg soybean, tofu, green beans, miso fermented tofu
  • parsley
  • Dried figs
  • Sea plants
  • Cereals, such as oatmeal
  • Enhanced soy milk.

The suggested calcium intake is 1,000 mg per day.


Required for a healthy immune system and resistance to infection. Zinc is important for healthy skin and helps in wound healing. It is also an important part of many enzymatic reactions.

Some good sources of zinc for vegans:

  • Pumpkin seeds
  • Beans
  • Seed
  • Nuts
  • Lentil
  • Yeast
  • Whole-grain cereal

The suggested zinc intake is 40 mg per day.

Essential fatty acids
Required by the body to absorb vitamins A, D, E, and K. It regulates the body’s cholesterol metabolism and maintains the cell membrane.

Omega 6 and Omega 3 are the only two polyunsaturated fatty acids your body can’t synthesize.

Omega 6 (linoleic acid)

  • Vegetables
  • Fruit
  • Nuts
  • Cereals
  • Seed

Oil made from safflower, sunflower, corn, soybean, evening primrose, pumpkin, wheat germ, and hemp seeds.

The suggested intake of Omega 6 is 12 (female)-17 (male) grams per day.

Omega 3 (α-linolenic acid)

  • Green leafy vegetables
  • Cereals
  • Spirulina
  • Flaxseed (flaxseed)
  • Mustard seeds
  • Pumpkin seeds
  • Soy
  • Walnut oil

Oil made from flaxseed, rapeseed (canola), soybeans, and hemp seeds.
The suggested intake of omega-3 is 1.1 (female)-1.6 (male) grams per day.

Important Note: It’s always a good idea to consult with a dietitian to ensure your body has everything it needs and to overcome any risks that may arise from using a new lifestyle and vegan diet options. To do.