Five Important Nutrients Needed for Vegan Meal Plans
Five important nutrients needed for vegan meal plans
These five important essential nutrients should be the foundation to build your vegan meal plan on and around plus watch our featured video: Protein & Omega 3 Sources for Vegans: Health Hack- Thomas DeLauer and shop vegan products. Let's start with the five important nutrients you need as a vegan.
1. Protein
Your body needs a good protein source for growth and maintenance. Examples of protein for vegans meal plans are beans, nuts, nut butters, peas, and soy products such as tofu, tempeh, and veggie burgers.
Milk products and eggs are also good protein sources for lacto-ovo vegetarians.
2. Iron
Iron is a very important nutrient because it is the primary carrier for oxygen in your blood stream. Some sources of iron are iron fortified cereals, kidney beans, black-eyed peas, spinach, turnip greens, molasses, whole grain breads, peas, and dried fruits such as apricots, prunes, and raisens.
3. Calcium
Calcium builds strong bones and teeth and has other health benefits. Examples of viable sources of calcium are calcium fortified soy milk, cereals, and orange juice, tofu with calcium sulfate, dark leafy vegetables such as collard greens, turnip greens, bok choy, and mustard greens, and calcium supplements. (See Why your body needs calcium)
4. Zinc
Your body needs zinc to help your immune system to operate correctly. Examples of good sources of zinc are beans such as white beans, kidney beans, and chickpeas, as well as, cereals which are zinc fortified, wheat germ, and pumpkin seeds. (Milk products provide zinc for lacto vegans)
5. Vitamin B12
Your body needs vitamin B12 to keep your nerve and blood cells operating correctly. Examples of B12 sources are cereal, soy milk, veggie burgers, and brewers yeast (USDA, 2015). Please be sure to scroll down and leave us a comment. We love to hear from you.
1. Protein
Your body needs a good protein source for growth and maintenance. Examples of protein for vegans meal plans are beans, nuts, nut butters, peas, and soy products such as tofu, tempeh, and veggie burgers.
Milk products and eggs are also good protein sources for lacto-ovo vegetarians.
2. Iron
Iron is a very important nutrient because it is the primary carrier for oxygen in your blood stream. Some sources of iron are iron fortified cereals, kidney beans, black-eyed peas, spinach, turnip greens, molasses, whole grain breads, peas, and dried fruits such as apricots, prunes, and raisens.
3. Calcium
Calcium builds strong bones and teeth and has other health benefits. Examples of viable sources of calcium are calcium fortified soy milk, cereals, and orange juice, tofu with calcium sulfate, dark leafy vegetables such as collard greens, turnip greens, bok choy, and mustard greens, and calcium supplements. (See Why your body needs calcium)
4. Zinc
Your body needs zinc to help your immune system to operate correctly. Examples of good sources of zinc are beans such as white beans, kidney beans, and chickpeas, as well as, cereals which are zinc fortified, wheat germ, and pumpkin seeds. (Milk products provide zinc for lacto vegans)
5. Vitamin B12
Your body needs vitamin B12 to keep your nerve and blood cells operating correctly. Examples of B12 sources are cereal, soy milk, veggie burgers, and brewers yeast (USDA, 2015). Please be sure to scroll down and leave us a comment. We love to hear from you.
Featured Video: Protein & Omega 3 Sources for Vegans: Health Hack- Thomas DeLauer
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Going Vegan
Information about how to go vegan, nutritional needs, types of veganism, and vegan recipe's.
Information about how to go vegan, nutritional needs, types of veganism, and vegan recipe's.
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References:
1. Tips for vegetarians (2015), Healthy eating tips. Choosemyplate.gov. USDA. http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html
2. Logo created using Logo garden free logo maker
1. Tips for vegetarians (2015), Healthy eating tips. Choosemyplate.gov. USDA. http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html
2. Logo created using Logo garden free logo maker