What Are The Nutrients To Consider In A Vegan Diet Plan?

A vegan diet plan is that diet which is free from meat, dairy and eggs. People who have vegan diet plan don’t want to eat anything which comes from animals. They do not eat meat, cheese, milk, eggs, and butter. Vegan diet plan protect us from obesity, heart disease and also eliminate toxins from the body. Most of the people want to follow healthy diet charts but the important is that what can makes you happy and gives you comfort. It is necessary of eat vegetables beans, pulses and grains. When you take it doesn’t mean that u should not do exercise. No matter that what kind of diet you are taking but by exercise you can more reduce the chance of heart problems, diabetes and other chronic disease. Women who are in the stage of pregnancy and when breastfeeding, they she should a vegan diet for getting enough vitamins and minerals for their child. People who adopt vegan diet plan they can get all the nutrients which they need but they must be alert to eat a large variety of foods to meet their nutritional needs. Another nutrient to be aware is vitamin D. much of our vitamin D is metabolized via sunlight on the skin. Every person want to live well-being in their life but wrong decision about healthy eating can creates a problem for you but some people chose to supplement with vitamin D, mostly in winter seasons. If you want to follow a vegan diet plan than you should know about the healthy balanced diet, eat a lot of fruits and vegetables, nuts, seeds and very limited sugary and fatty foods. Vegan diet plan breakfast include jumbo chickpea pancake, blueberry oatmeal waffles, breakfast sandwich, baked blueberry donuts.

You Can Prevent Yourself From Diseases Like:

Diabetes: vegans have low risk of diabetes as compared to non-vegans
Obesity: vegans have less chances of obesity as compared to non-vegans
Heart diseases: vegans have 32% less risk of having heart disease because they do not eat cheese or any other food which contain cholesterol.

Some Are Necessary Nutrients For Vegan Diet Plan


Many vegetables, grains, beans, nuts and seeds which gives protein but some fruits, fats, sugar and alcohol have not protein.


As we know that Calcium is important for our bones and teeth that they can make strong. Vegans should eat that foods which are high in calcium or use a calcium supplement. Most of the Non-vegans get their calcium from dairy foods like milk, yogurt and cheese. Some sources of calcium for vegans are Pulses, Rice, Calcium-set tofu, and Dried fruits, Brown and white bread.


Iron is also necessary for the production of red blood cells. Vegan diet can be prove high in iron, Vegan Diet Plans which are high in iron are Nuts, Lentils, Beans, Soybeans, Pulses, Green leafy vegetables, and Tempeh

Vitamin B12

Vitamin B12 which is found in eggs, fish and meat but it is a big concern for vegans. Vegans who do not like to eat eggs, fish and meat they have more chances for heart disease, boneless and other health problems.


Zinc is also need for growth and development. Many good plant which include grains, nuts and legumes. Shellfish is the excellent source of zinc. People should select supplements which is not more than 15-18mg zinc.

By : Natural Health News

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