How to have a well-planned vegan diet?

How to have a well-planned vegan diet

Being vegan does not mean that you should be lacking in essential nutrition. Fortunately, a well-planned vegan diet can provide almost all the nutrition needed for a healthy living. Taking supplements is another way to make sure that your vegan diet is not lacking in any important nutrient. Following is a list of nutrition and their sources for vegans.

  1. Vitamin K2

Vitamin K is necessary for blood clot formation and strong bones, and it is found in dark leafy greens. Vitamin K2 works well in combination of vitamin D. Vitamin K is difficult to find in plant-based food. Vegans can obtain vitamin K from fermented food, however. Following are the major sources.

  • Kefir in plant milk
  • Vegan kimchi
  • Unpasteurized kombucha
  • Natto
  • Sauerkraut
  1. Vitamin D

The major source of vitamin D for vegans is sun exposure. However, sun exposure is not always a feasible option. In such cases, they can add supplements to their vegan diet.

  1. Vitamin A

Vitamin A is mostly found in animal sources. However, there are nutrients that help our body make vitamin A. Including beta-carotene rich food in diet ensures that our bodies can produce enough vitamin A. These foods include the following.

  • Carrots
  • Pumpkins
  • Dark orange colored squashes
  • Sweet potatoes

Carrots

  1. Vitamin B12

This is a very important vitamin and it is only produced by microorganisms. Vegans can have vitamin B from the following sources.

  • Liquid B complex
  • Fortified yeast with vitamin B12
  • Vitamin B12 fortified soy milk
  1. Calcium

Calcium can be found in the vegan diet, but we should make sure that it is included in sufficient quantities. Following are the vegan foods rich in calcium.

  • Kale and collard greens
  • Broccoli
  • Edamame, beans and tempeh
  • Hazelnuts, almonds, and pistachio
  • Figs

Seaweed like wakame, kelp, and hijiki