Vegan diet and nutrition - How to stay healthy and vegan diet

The vegan cuisine is not unlike a diet of meat cooking. Meat eaters, many people think that by going to vegetables, "Eat decisions. However, it is generally the opposite - they are usually vegans are more exposed to new foods and new flavors, they never knew whether they are a had diet of meat stuck.

There are many simple and easy to use vegan recipes can be found in books and on the Internet. You can even edit with meat dishes are vegan-friendly! There are also many dairy products and egg substitutes available to help with the cooking and baking.

However, to avoid unnecessary danger of a vegan diet, and as with all diets, it is important that you needed all the vitamins and minerals for a healthy lifestyle. Vegan Vitamins can also be taken to supplement your diet if you think you are missing.

Below we list some of the vitamins and minerals, the new vegan source and otherwise difficult to replace.

Protein
Important for cell growth and maintenance.

Some good protein sources for vegans:

* Pulses, eg peas, lentils, beans;
* Soy products, for example, soy flour, soy milk;
* The seeds, for example, sunflower seeds;
* Nuts, for example, hazelnuts, cashews, Brazil nuts and almonds;
* Vegetables such as seaweed, broccoli, soinchach, raves and others;
* Whole grains, such as flour and whole wheat bread, brown rice.

An average person needs about. 1 gram of protein per kilogram of body weight per day. For example, if you weigh 70 kg, then, 70 grams of protein per day.

"The combination of sources such as hemp, rice and peas, a powerful amino acid profile for improved biomechanical efficiency. Robert Cheeke, vegan body builder.

Vitamin B-12
Necessary for blood formation and maintenance of nerve cells.

Some good sources of vitamin B-12 for a vegan diet:

* Chlorella;
* The enriched yeast extracts, such as nutritional yeast;
* Soy milk;
* For the non-dairy margarine;
* Vegetarian Burger;
* Meals from hemp / bars;
* Some beverages in bottles;
* The vitamin supplements.

recommended intake of vitamin B12 is 2.4 micrograms per day. Deficiencies in vitamin B12 can lead to many health problems and problems such as anemia, dementia, depression, nerve damage and much more.

"B12 is found primarily in animal products. Why? Because vitamin B12 comes from our soil. If a cow, for example, chomp on the grass, eating the ground enriched with vitamin B12 ... Today, our food is generally much he by the time to our business was clean, and then we still clean our own kitchen. Goodbye B12. Sassy, VeganCoach

Iron
Gate of oxygen in the blood, making energy for the organism to survive and stay healthy.

Some good sources of iron for vegetarians:

Seeds *;
* Nuts;
Legumes *;
Grains *;
* Dried fruit;
* Molasses;
* The plants of the sea / green leafy vegetables;
* Parsley.

recommended intake of iron is 8 milligrams (mg) per day.

Calcium
Required for bone health in adults and growth of bones in children.

Some good sources of calcium for vegans:

* Molasses;
Seeds *;
* Nuts;
* Carob;
* Legumes, for example soy beans, tofu, beans, miso, fermented soybean curd;
* Parsley;
* Dried figs;
* Plant the sea;
* Cereal, oatmeal, for example;
* Fortified soy milk.

recommended calcium intake is 1000 mg per day.

Zinc
Necessary for a healthy immune system and immune system. Zinc is important for healthy skin and helps to heal wounds. It is also an important component of many enzyme reactions.

Some good sources of zinc for vegetarians:

* Pumpkin seeds;
* Beans;
Seeds *;
* Nuts;
* The lenses;
* Yeast;
holegrain grain *.

recommended zinc intake is 40 mg per day.

Essential fatty acids
Necessary for the body to absorb vitamins A, D, E and K. regulates the metabolism of cholesterol from the body and keeps the cell membranes.

Omega 6 and Omega-3 are the only two polyunsaturated fatty acids that your body can not synthesize.

Omega-6 (linoleic acid)

Vegetables *;
Fruit *;
* Nuts;
Grains *;
Seeds *;
* Oils from safflower oil, sunflower oil, corn, soy candles, night, squash, wheat germ, hemp seeds.

Omega 6 recommended intake is 12 (women) - 17 (men) grams per day.

Omega 3 (alpha-linolenic acid)

* Green leafy vegetables;
Grains *;
* Spirulina;
* Flax seed (linseed)
* Mustard seeds;
* Pumpkin seeds;
* Soybeans;
Walnut oil *;
* Oils from flaxseed (linseed), rapeseed (canola), soy and hemp.

Omega-3 recommended intake is 1.1 (women) - 1.6 (men) grams per day.

Important Note: It is always advisable, a dietician, to ensure your body receives consult all he needs and to overcome their fears of risk that you may have with your new lifestyle and vegan diet.