Skip to content
Tran Smart Project

Tran Smart Project

Explore the General, Enhance Health, Nourish with Food, and Embrace Yoga

Primary Menu
  • Home
  • General
  • Health
  • Food
  • Yoga
  • Contact Us
  • Home
  • Health
  • Get all the nutrients you need on a vegan whole foods diet

Get all the nutrients you need on a vegan whole foods diet

Lilly Anis September 26, 2022 3 min read
330

Vegans need to be especially mindful of getting the nutrients their bodies need, as some key nutrients are found predominantly in animal products. This means that vegans need to make sure they are eating a varied and nutrient-rich diet in order to avoid deficiencies.

vegan whole foods diet

Protein: Protein is essential for building and repairing tissues, and it can be found in both animal and plant-based foods. However, most vegan sources of protein are incomplete, meaning they don’t contain all of the essential amino acids our bodies need. This means that vegans need to make sure they are eating a variety of protein-rich foods throughout the day in order to get all the amino acids their bodies need. Good vegan sources of protein include beans, lentils, tofu, tempeh, nuts, and seeds.

Iron: Iron is essential for carrying oxygen in our blood. Animal-based sources of iron (known as heme iron) are more easily absorbed by our bodies than plant-based sources (known as non-heme iron). This means that vegans need to be especially mindful of getting enough iron in their diets. Good vegan sources of iron include dark leafy green vegetables, legumes, nuts and seeds, and fortified foods such as cereals and tofu.

Calcium: Calcium is essential for strong bones and teeth. Dairy products are the major dietary source of calcium for many people, but vegans can get calcium from other sources as well. These include dark leafy greens, tofu (if it’s processed with calcium sulphate), fortified plant milks and juices, certain types of fish (such as sardines and salmon), almonds, Brazil nuts, and tahini.

Vitamin B12: Vitamin B12 is essential for healthy blood cells and nerves. It is found naturally in animal products but not in plant foods. This means that vegans need to make sure they are getting enough vitamin B12 in their diet either through fortified foods or supplements.

What nutrients do you need on a vegan whole foods diet

When you eat a vegan whole foods diet, you need to make sure you’re getting all the right nutrients. Depending on your age, sex, and activity level, you may need different amounts of each nutrient.

Here are some of the key nutrients you need to focus on:

Protein: needed for growth, repair, and maintenance of body tissues

Good sources of vegan protein include beans, lentils, tofu, tempeh, seitan, nuts, and seeds.

Iron: needed for the transport of oxygen in the blood

Good sources of vegan iron include dark leafy greens, legumes, tofu, tempeh, fortified breads and cereals, nuts and seeds.

Calcium: needed for healthy bones and teeth

Good sources of vegan calcium include dark leafy greens, broccoli, kale, tofu (made with calcium sulfate), fortified breads and cereals, fortified non-dairy milks.

Where to get nutrients on a vegan whole foods diet

A vegan whole foods diet is rich in nutrients and can help you stay healthy and disease-free. However, it’s important to make sure you’re getting all the nutrients you need in order to maintain your health.

There are a few key nutrients that are particularly important for vegans to be aware of:

Protein:

Protein is essential for building and repairing muscle, and it can also be used as a source of energy. Good sources of protein on a vegan whole foods diet include beans, lentils, nuts, seeds, and soy products.

Iron:

Iron is necessary for carrying oxygen in the blood. Good sources of iron on a vegan whole foods diet include dark leafy greens, legumes, raisins, and fortified cereals.

Calcium:

Calcium is essential for strong bones and teeth. Good sources of calcium on a vegan whole foods diet include dark leafy greens, broccoli, tofu, fortified plant-based milks, and fortified juices.

Continue Reading

Previous: Facts About Modified Atkins Diet
Next: A Healthier Alternative to Traditional Cinnamon Rolls

Trending Now

What to do If Your T-Mobile Order Gets Backordered? 1

What to do If Your T-Mobile Order Gets Backordered?

April 14, 2022
Philips Respironics DreamStation alternative CPAP machines 23rd December 2021 2

Philips Respironics DreamStation alternative CPAP machines 23rd December 2021

December 24, 2021
17 Keto Salad Dressings – Best Low Carb Dressings 3

17 Keto Salad Dressings – Best Low Carb Dressings

December 15, 2021
7 Yoga Poses for Plus Size Beginners 4

7 Yoga Poses for Plus Size Beginners

December 7, 2021

Related Stories

The Daily Grind: Caring for Your Bite
3 min read

The Daily Grind: Caring for Your Bite

September 12, 2023 44
Radiation Exposure in Medical Scans: What You Need to Know
4 min read

Radiation Exposure in Medical Scans: What You Need to Know

September 11, 2023 45
Empowering Individuals Through Personalized Medical Information
3 min read

Empowering Individuals Through Personalized Medical Information

August 25, 2023 61
Strategies for Maximizing Your Home Care Package Budget
3 min read

Strategies for Maximizing Your Home Care Package Budget

August 16, 2023 62
What Are the 5 Types of Skin Lesions and Possible Medications?
7 min read

What Are the 5 Types of Skin Lesions and Possible Medications?

August 11, 2023 83
Why You Should Go Vegan Gluten Free
3 min read

Why You Should Go Vegan Gluten Free

September 26, 2022 452

more posts you may like

Unlocking Your Desired Look: A Guide to Modern Procedures 1

Unlocking Your Desired Look: A Guide to Modern Procedures

September 18, 2023
Strategies to Ensure Solar Panel Longevity 2

Strategies to Ensure Solar Panel Longevity

September 14, 2023
From Moments to Memorials: Personal Ways to Pay Tribute 3

From Moments to Memorials: Personal Ways to Pay Tribute

September 14, 2023
The Daily Grind: Caring for Your Bite 4

The Daily Grind: Caring for Your Bite

September 12, 2023
The Homeowner’s Guide to Understanding Water Hardness 5

The Homeowner’s Guide to Understanding Water Hardness

September 11, 2023
  • Privacy Policy
  • Terms & Conditions
  • About
All Rights Reserved © transmartproject.org
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Do not sell my personal information.
Cookie SettingsAccept
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT