How to eat vegetarian To get all the nutrients.

How to Get All Nutrients as a Vegan

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

Vegan Alerts! You may have 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 from 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 seed, and nuts. Nourish in deep sea fish, vegans usually lack of other EPA and DHA, good in reducing inflammation and improving your brains.

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.