What is Veganism?
Veganism is the practice that excludes the use of all dairy and animal products, in the diet.
What to eat on a vegan diet?
◦ Fruits and vegetables.
◦ Legumes such as peas, beans, and lentils.
◦ Nuts and seeds.
◦ Breads, rice, and pasta.
◦ Dairy alternatives milk, yoghurt and cheese
◦ Vegetable oils.
Benefits of vegan Diet?
When it’s done and followed correctly, a vegan diet can help will the following:
◦ Promote weight loss
◦ Promotes Skin Health
◦ Reduce risk of heat disease.
◦ lowering cholesterol
◦ Manage diabetes by lowering A1C levels
When following a vegan diet, you have to make sure you are getting all the important essential nutrients. With a normal diet they are easily found in dairy and meat products. You’ll have to find alternatives to incorporate them into your new vegan lifestyle.
Ways to incorporate essential vitamins and protein into a vegan diet.
Iron: An excellent source of iron is found the the following plant base foods: include leafy green veg ( kale broccoli spinach), black-eyed peas, tofu and dried and fresh fruits.
Protein: Soy products like; (tofu and edamame) are an excellent source of protein as well as chickpeas and lentils.
Vitamin D: Fortified cereals, oat and orange juice are an excellent source. So are vegetables like mushrooms, Spinach, Kale, Okra and Collards. Soybeans and
White beans also high in vitamin D. 10 minutes of sunlight exposure daily can also give a good boost of vitamin D.
Vitamin B12: It can be it can’t be difficult to maintain a good level of vitamin B12 in a vegan diet, as it’s not found in plants. Forfeited fortified cereals, fortified rice and soy drinks are an excellent source of vitamin B12.
Essential fatty acids: To ensure a you’re getting your daily essential fatty acids dose, include whole grains grains and leafy green vegetables into your diet. (kale, spinach and collards). Also try and Snack on a handful of unsalted nuts, like almonds or walnuts.
