Vegan Nutrition: A Complete Guide for Beginners

As you know that Vitamin B12 is an essential source of vegan nutrition. Simply required for the efficient functioning of the brain, nervous as well as circulation system.

Technically, vitamin B12 is not made by plants. But it can also be synthesized by certain bacteria as well as other single-celled microorganisms. Therefore, consider it as one of the complex compounds of all vitamins. That’s why this vitamin is also made by Microbial fermentation.

Though there are several sources of Vitamin B12 from which they come. So they usually come from Animal meat, bacteria, supplements & also industrial injection. Since vegans also get their source from Fortified food sources.

What is a Fortified Food?

Furthermore, fortified foods are those food sources in which nutrients are also added artificially. Just to enhance their capacity as well as to deal with deficiency of Vitamin B12, because of this they have added artificially. Due to its deficiency, it leads to problems such as weakness, fatigue, anemia, rickets & also pellagra.

Vegan Diet Recommendation Through Fortified Foods:

• Firstly, at least 3 mg of food also containing B12 elements 2 -3 times a day.
• Next, at least 10 mg of B12 supplement should also be consumed in a day.
• Or at least 2000 mg consumption of B12 supplement should also be there in a week.

Basically, plant proteins are also Nitrates. That is basically taken by plants through the roots. Thus, it gets converted into 20 different forms of amino acids. Hence, the accumulation of this amino acid also turns into proteins in the form of ribosomes. Since these ribosomes are present in the different parts of the plants. Like in chloroplasts, endoplasmic reticulum, cytoplasm & also mitochondria.

Plus, the protein also helps in the structuring of bones as well as muscles. Additionally, it also fights infections, then boosts chemical reactions & also produces hormones. Next, carry oxygen as well as repair blood vessels. Therefore, it is a part of Vegan Nutrition.

Protein Sources for Vegans

Although there are enough sources of proteins for vegans to opt for. So for vegans, protein intake can also be from soy, lentils, cashew nuts, linseed, pumpkin, tofu as well as chickpeas. In accordance with the amount of protein contains in different sources:

Protein Diet Recommendations:

• First, 0. 75g of protein per kg as per your weight on a daily basis.
• After that, 1 gm of protein per kg as per weight on a daily basis (also for more workout)

Though Calcium is also an important mineral that is needed for our bones and teeth. In order to make them strong as well as maintain them. Hence, it also plays a very important role in the physical functioning of controlling our muscles & also blood circulation. Generally, it is a part of Vegan Nutrition.

Therefore, from the food we eat, we thus get Calcium through absorption. So to make this absorption process effective, then there is a need for Vitamin D.

Moreover, to keep our body functioning properly, then we need to have enough calcium intake in our diet. Or else calcium will also get obsolete from our bones and muscles. While in the long run, this calcium deficiency can thus lead to developing weak and fragile bones in our body. Commonly known as “osteoporosis”. Both men and women who have a calcium-deficient diet are also at risk of developing osteoporosis.

In addition, it also helps to keep our nervous system intact. As well as prevent the clotting of blood.

Calcium Sources for Vegans

As vegans can get their calcium diet from plant-based sources. Typically, from the sources such as calcium-set tofu, fortified bread, calcium-fortified soy milk and yogurt, almonds, sesame seeds, okra, bok choy, broccoli, dried figs, tahini, kale, navy beans.

Both Omega-3 and Omega-6 fatty acids are two of the major organic significant fats in our body. Since these are also the vital components of the cell membranes. As they are formed by these omega acids. Yet playing an important role in various physiological processes all over the body. Including genetic expression, response to the nervous system, immune system, & also inflammation in the body.

Omega-3 is therefore called Alpha-linoleic acid (ALA) and omega-6 is Linoleic Acid (LA). Because the mere consumption of these fats is also not sufficient for good health. But an optimum F.A.R should also be maintained in the range of 3:1. To that of 1:1 of omega-6 to omega-3s respectively.

Sources for Omega Fats include:

However, plant-based oils are also rich in Omega- 6 and omega-3. That’s why they are rapeseed oil as well as flax oil. Other sources of Omega-3 are as follows- hemp seeds, chia, and walnuts. Although vegetables are good sources of omega 3. Like spinach, romaine, cabbage, broccoli & also Brussel sprouts. In addition to this mint and parsley are therefore good sources of omega 3 fats.

Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are also plant based supplemensts of omega 3 fats.

Omega fats recommended for Vegans

As per Dietary allowance:
• Omega fats should also be consumed 2g per day.
• Afterward, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) should also be consumed at the rate of 0.25 -0.30gm per day.

As a supplement from plant-based sources, then the consumption of microalgae capsules should be:
• Six halves of Walnuts per day.
• Or, half tablespoon of Chia Seeds per day.
• Then 1 tablespoon of flax seeds per day.

Omega 3 fats fulfillment can also be made from:
• 850gm of spinach
• 1kg of broccoli
• 560gm of mint.

Basically, iron is a crucial mineral for appropriate growth as well as development in our body. However, for the production of hemoglobin (a protein in RBCs that carries oxygen from our lungs to all other parts in our body whereas). And also for certain hormones in the body, therefore, there is a need for iron. That’s why iron in terms of food can also be classified as heme. Which is generally animal-based and non-heme which is plant-based.

Besides it, vegans also like us for non-heme iron sources matter. Although iron can also be taken in the form of a supplement. Therefore, sufficient iron is just available from plant-based sources to utilize in our diet.

Because the deficiency of iron can also lead to anemia. So it causes fatigue, headache, weakness, chest pain, breathing issues & also pale skin, etc. Let’s have a look at the vegan nutrition iron sources

Iron Sources for Vegans is as Follows:

• First of all, coconut milk
• Then Oats & Mulberries
• Next, leguminous plants such as soybeans, tofu & also tempeh.
• Or lentils
• Also, navy beans, white & red kidney beans, chickpeas
• Pumpkin, sesame, flaxseeds as well as hemp
• Almonds or cashew nuts.
• Leafy vegetables, tomato, mushrooms and also potatoes