Also, these two omega-3s may be important during pregnancy for fetal development. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Omega-3 fatty acids are found in fish, canola oil, soy oil, walnuts, ground flaxseed and soybeans. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Eating a variety of plant-based foods throughout the day also can provide enough protein. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. Protein helps keep skin, bones, muscles and organs healthy. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Anemia a condition in which the body doesn't have enough healthy red blood cells to carry oxygen to all parts of the body. Vitamin B-12 is necessary to produce red blood cells and prevent anemia. Plant-derived vitamin D supplements are available. People who don't eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Vitamin D also plays an important role in bone health. Calcium is added to some juices, cereals, soy milk, soy yogurt and tofu. Other options include calcium-enriched and fortified products. Examples include turnip and collard greens, kale and broccoli. Dark green vegetables are good plant sources if you eat enough of them. Milk and dairy foods are highest in calcium. To be sure that your diet provides what your body needs, pay special attention to the following nutrients: Calcium and vitamin DĬalcium helps build and maintain strong teeth and bones. A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium. Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need. Source: 2020-2025 Dietary Guidelines for Americans *All foods are assumed to be in nutrient-dense form, lean or low-fat, and prepared without added fats, sugars, refined starches or salt. Vegetarian diet: Daily amounts based on 2,000-calorie diet Food group*
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