Supplementing vegan diet with the right nutrients – Times of India

Posted: December 10, 2020 at 7:55 am


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How many times have we skipped breakfast because we were late to work or skipped lunch due to professional commitments? Almost all of us would have skipped meals at some point in our lives due to our extremely busy lifestyles. Skipping meals means a lack of nutrient intake and our bodies require compensation. For this, vegan and vegetarian supplements are the perfect solution. Before delving deeper, let us first understand what veganism is about and the implications of other supplements consisting of chemicals and steroids. (Image: Canva)

Often confused, veganism largely differs from vegetarianism. While a vegetarian diet does not allow the intake of eggs, meat, and seafood, it does accept diary and other by-products. Veganism, on the other hand, takes this idea to the next level, avoiding all animal products and is entirely plant-based. Recent years have seen veganism go from a trend to a way of life with several people across the world, including celebrities and even athletes adopting a vegan diet.

A vegan lifestyle offers a plethora of benefits be it maintaining a healthy immune system or avoiding the implications of consuming meat, a vegan diet has become an ideal choice for many. However, there are certain drawbacks to veganism. It is easy to overlook some aspects and since the food consumed in a vegan diet is so selective, people often miss out on important nutrients. Entre, vegan supplements. Proper nutrient supply is required to ensure that we do not become victims of our busy lifestyles. On that note, here are some vital nutrients to include in your diet that are available as supplements. (Image: Canva)

A vital component, protein is needed for our muscles, bones, skin, and other organs to remain healthy. Without consuming meat and dairy our body still requires essential amino acids to function normally. Vegans can get their share of protein through nuts, seeds, grains, legumes such as chickpeas, and lentils. But most of the time, a supplement in the form of protein powder will cover their protein needs and help maintain good metabolism. Plant-based protein is the ideal solution and can be found in online and offline stores. (Image: Canva)

Most of us might have come across the term Omega-3 fatty acids in magazines or newspapers or even while browsing the internet. So, what makes this extremely important? Omega-3 fatty acids are an excellent source of healthy fats required to keep our body functioning properly. While a vegan diet is rich in certain kinds of Omega-3 fatty acids, it does lack in some. Proper supplementation to make up for this will help people avoid depression, IBS (Irritable Bowel Syndrome), heart diseases, etc. (Image: Canva)

Another crucial nutrient, Vitamin B-12 plays a pivotal role in the formation of red blood cells, metabolizes proteins, and supports a healthy nervous system in our body. Although anyone can be deficient in Vitamin B-12, vegans run a higher risk of deficiency and therefore need to constantly keep a check on the Vitamin B-12 levels in their body. There are several plant-based Vitamin B-12 supplements available in the market in the form of capsules that can be consumed regularly or as directed by a doctor.

It is perhaps a no-brainer that our bodies require a healthy dose of iron content to sidestep a hoard of health problems. Iron is crucial to building healthy blood cells and helping them carry oxygen throughout our bodies. Nuts, seeds, dates, leafy vegetables such as spinach, and figs are rich in iron content and can provide us with adequate iron content. In addition to this, a substantial intake of Vitamin-C can increase the retention of iron in the body. However, getting the right iron intake may be tricky as too much iron can become counterproductive and dangerous, so it is best to consult a doctor to check the level of iron your body needs. (Image: Canva)

These are two other nutrients that vegans often lack. Playing a vital role in the formation of healthy and strong bones, teeth, muscle function, and protecting heart health, calcium and vitamin-D is of utmost importance for health and fitness. Vitamin-D also improves the immune system and helps in the absorption of other nutrients into the body. Research shows that leafy greens, legumes, oranges, lemons, and plant-based milk are rich in calcium and vitamin-D and are suitable for vegans to consume. For those who lack these nutrients, supplements are the easiest way to boost calcium and vitamin-D content in the body.

Vegans can enjoy a lifetime of good health provided they inculcate a healthy and well-balanced diet into their lifestyle. Simple steps such as regular monitoring of health and nutrient intake can go a long way in ensuring you remain in the prime of good health throughout your life. (Image: Canva)

Contributed by: Mr.Vipen Jain, CEO and Co-Founder Fitspire

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Supplementing vegan diet with the right nutrients - Times of India

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December 10th, 2020 at 7:55 am

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