Avoiding Common Nutrient Deficiencies
Vegans can end up with nutrient deficiencies in calcium and iron, but the best foods to stock up on that has calcium and iron includes dark leafy vegetables such as kale, greens, as well as almonds. It is also important that you keep your supplements up too. The most common vitamin that vegans can lack is B12, which is normally found in milk, but you can find a good quality soy or rice milk to get this. Calcium is something that is normally found in cow’s milk, but you can stock up on the leafy greens but also get good quality supplements. The AlgaeCal plant calcium tablet is derived from plants rather than having its calcium derived from rocks (which are harder to digest), but you need to do your research with calcium supplements with this in mind. You can find pages on the AlgaeCal plant calcium side effects online and decide whether it's a good choice for you. It's important to remember that with calcium, it is always better absorbed with a fat soluble vitamin like vitamin D, and iron is best absorbed with vitamin C. So if you are taking supplements, make sure you are taking them correctly.
Getting Adequate Protein
We all know the importance of protein on repairing muscle tissue, and if you are doing your exercise, you will need a lot more protein than the average person in order to rest and recover. While there is sufficient protein in meats, you need to stock up on pulses, such as chickpeas, kidney beans, as well as tofu. It's always best to have a takeaway box on your person loaded with nuts, such as almonds, walnuts, or cashews to keep you sustained. Quinoa is a very versatile pulse that you can use as a side dish, in a salad, or even as a replacement for porridge oats. It's one of the few foods that contain all the essential amino acids, vital for your body to repair itself.
Getting Your Omega-3
Omega-3 fatty acids are commonly found in fish, and as omega-3 is essential for the heart, skin, brain, as well as your joints, you need this in your life. You can find them in seeds, such as walnuts or flax seeds. In addition to this, it's worth taking a good quality DHA capsule, which contains omega-3 from algae, which is where the fish get it from in the first place.
Getting all of the essential nutrients from a plant based diet is possible, but you need to make sure that you are doing it properly, and not just overloading on the main vegetable staples. You need to make sure you are getting a wide range of fruits and vegetables, as well as nuts, seeds, as well as taking proper supplements.