Recommend: How to eat vegetarian To get all the nutrients.

how to eat vegan all nutrition

Nowadays, vegetarian is a popular healthy food trend. To be a perfect vegan, you must understand the advantages, and disadvantages, and which food you should eat.

The Caution of Being Vegan

Vegan Alerts! You may have the risk of lacking some important nutrients contained in meats and meat products.

  • Vitamin D: normally, vitamin D comes from two main sources. Mild sunlight stimulates vitamin D synthesis in your skin. And, foods such as meats, eggs, and milk are also full of vitamin D.
  • Vitamin B12: it is rarely found in plants. Therefore, vegans might get vitamin B12 from eggs and milk instead of meats.
  • Omega 3 fatty acids: it consists of three fatty acid groups which are ALA, EPA, and DHA. Vegans mostly take AHA since it is found in plants such as chia seeds, flax seeds, and nuts. Nourish in deep sea fish, vegans usually lack other EPA and DHA, good in reducing inflammation and improving your brain.

how to eat vegan all nutrition

Another Way that Maintains All Nutrients When Eating Vegetarian

Luckily, another option for vegans to boost the ALA and DHA is taking seaweed supplements. The last option for vegans is letting your body produce those fatty acids naturally by taking less omega 6 such as soybean oil, corn oil, and sunflower oil. Moreover, ALA can better change into EPA and DHA by avoiding trans fats in processed foods, smoking, and stress.

Information by Dr. Narumol Tongsreeneam

Composed by Medisci Center

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