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Basic Vegan Nutrition – Vegan Diet: Quick Start Guide

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For those of you who are starting and have many doubts and too much information to read and select and confuses you, we have created a summary of the most common and important things to consider in vegan food.
We are not going to extend in the why of each thing, it is a simple summary, we leave you links for those who want to read more about each section.

The most important thing is a balanced and varied plant based diet. These guidelines are for healthy people. Always consult a vegan nutritionist.

Basic foods: Fruits, Vegetables, Legumes, Cereals, Nuts, Seeds, Mushrooms, Seaweeds…

More elaborated foods: Vegetable beverages or milks, cheeses, hamburgers, sausages, pastries, tortillas, tofu, tempeh, seitan, etc. Whatever you want have a vegan version.

Vegan Recipes:
* Vegan Society Recipes.
* Easy Vegan Recipes.

Nutrients:
* Proteins: Lack of protein is not usual. Combining legumes and cereals is a good choice. For example, lentils with rice (add lemon to help fix the iron). Protein-rich foods per 100g.

* Calcium: It is found in sesame seeds, walnuts, almonds, fortified foods, tahini. To absorb calcium you need vitamin D. Calcium-rich foods per 100g.

* Iron: Vitamin C helps iron absorption. We can find it in cocoa powder, hazelnuts, almonds, tofu, chards, legumes… Iron-rich foods per 100g.

* Vitamins: Fruits and vegetables are full of them, no problem.

* Vitamin D: It is synthesized from the sun, about 15 minutes of sun a day in forearms and face are enough. In summer reserves are created.

* Vitamin B12: The most popular topic about vegan diet. It is made by bacteria and is essential for life. There are no reliable vegetable sources and you have to intake supplements. It is no less natural than obtain it from the flesh. We explain everything about this vitamin in this link.

* Essential fatty acids Omega 3 (EPA, DHA) and Omega 6: It is important that exists a balance between the intaked amounts of Omega 3 and 6. We find them in chia seeds, flax, walnuts, sunflower oil… Omegas-rich foods per 100g.

We hope you find this information useful!

NutricionVegana.com/en: Please note that the information contained on this website is for educational purposes only. The admins of the website are not doctors or nutritionists (but the info is aproved by nutritionists, of course). This information is not intended to diagnose, treat, cure or prevent any disease. That is why we ask that you consult your doctor before making any changes in your diet and that you take into account the treatment that has been prescribed, if you have. Nutritionists can help you to take a well-planned vegan diet.


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Protein sources in vegan and vegetarian diet - Infographics
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Iron sources in vegan and vegetarian diet - Infographics


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