It can be hard enough getting proper nutrition in a general diet, but for an individual with special dietary restrictions, it can take a little extra work. A vegan does not eat animal products, including eggs and dairy. By learning about the vegan foods that provide essential nutrients, it is possible to be a healthy vegan. Nutrition is especially important for the vegan athlete, as well as the active vegan participating in physical activity.
Fitness
Fitness for vegans is no different than fitness for meat-eating individuals, but a vegan needs to be aware of protein and caloric needs of an athlete and take extra care to make sure she is consuming enough nutrients. Physical activity can help reduce the risk of developing a chronic disease like heart disease, aid in weight maintenance, reduce stress and increases your energy level, states MayoClinic.com.
Protein
Proteins are found in every cell and tissue in the human body, and are constantly broken down and replenished, according to the Centers for Disease Control and Prevention. Dietary protein helps provide the amino acids necessary to replace the proteins that are broken down.The recommended daily allowance of protein is approximately 0.36 g of protein per pound an individual weighs, says the Vegetarian Resource Group. While it is important to consume enough protein to help build muscle and provide the nutrients necessary for health, too much protein can increase the risk of kidney disease and osteoporosis. Vegans can get protein from many non-animal sources, including tofu, vegetarian baked beans, peanut butter, lentils, broccoli, whole-wheat bread and corn.
Calcium
Calcium is an important mineral in building strong bones and teeth, facilitating nerve transmission and aiding in muscle contraction. It can also help reduce the risk of osteoporosis and lessen the severity of premenstrual syndrome, symptoms, states the University of Maryland Medical Center. Since vegans do not drink cow's milk or eat any foods containing cow's milk, other sources of calcium need to be consumed. Good sources of calcium include almonds, soy milk, tofu, tahini, currants, kale, broccoli, oranges and figs, states The Vegan Society. Other foods, like breads, may also be fortified with calcium and can be consumed on a vegan diet.
Other Vitamins and Minerals
It is easy to get all the vitamins and minerals necessary for optimal health through a vegan diet by eating a variety of foods. The Vegetarian Resource Group recommends getting out in the sunlight so your body can manufacture vitamin D, since there is no vitamin D in a vegan diet, and drinking vitamin D-fortified drinks like rice milk or orange juice. Beans, green leafy vegetables and legumes are good sources of zinc and iron, and omega-3 fatty acids can be obtained through eating soybeans, tofu and walnuts. Vitamin B-12 is an important vitamin that is only found in animal products, but vegans can obtain this nutrient through vitamin B-12 supplements and products that explicitly state they are fortified with B-12. Tempeh, miso and seaweed may contain this vitamin, but amounts can vary, says The Vegetarian Resource Group.
Member Comments