How can I eat a vegan diet?

Knowledge How can I eat vegan and still have a balanced diet?

At the thought of giving up animal products such as meat, milk and eggs, alarm bells are ringing for many people. Calcium and iron deficiencies are often associated with a vegan diet. Isn't vitamin B12 only found in meat? And where do vegans get their protein from?

A balanced vegan diet is easier than you think. Vegans often even eat healthier because they actively deal with their diet and use wholesome foods. These plant-based foods ensure that vegans are supplied with all essential vitamins - except for vitamin B12, see below - and trace elements:

  1. fruit and vegetables provide a variety of vitamins, minerals, fiber and secondary plant substances and are the basis for a high-performance body.
  2. Wholesome grain Not only does it keep you full for a long time, it also ensures the supply of important B vitamins (except B12) and fiber. Potatoes are also rich in vitamin C, potassium and magnesium. And don't forget: grains and potatoes also contain a significant amount of protein, which the body can utilize well.
  3. legumes should definitely be part of a vegan diet. Peas, chickpeas, beans and lentils contain a large amount of protein. B. can be easily metabolized by the body with rice. Legumes also ensure the availability of dietary fiber and trace elements such as magnesium and potassium.
  4. Among other things, ensure a sufficient supply of calcium Milk alternatives like soy, oat or almond drink. These are often fortified with calcium.
  5. Although included Nuts and seeds high in calories and high amounts of fat, but these are essential, healthy fatty acids. In addition, nuts contain valuable protein, vitamin E and folic acid, as well as iron, zinc, magnesium and potassium.
  6. Vegetable oils and fats are important in a vegan diet for the supply of essential fatty acids and for the absorption of fat-soluble vitamins (A, D, E and K). Choose natural vegetable oils that are rich in alpha-linolenic acid.

With a balanced diet exclusively based on plant-based foods, supplementing vitamins or minerals is not necessary in most cases.

The above food groups cover all of the major nutrients. Vitamin B12 is an exception. Even when plant foods are fortified with vitamin B12, the main source is meat. Contrary to what is often assumed, a vitamin B12 deficiency is not only a problem for vegans. Vitamin B12 comes from the soil.

Animals living in the wild that graze on pastures ingest this through their food and pass it on to humans through their meat. Since many cattle and cows never stand in a meadow, the meat often contains little or no vitamin B12. To avoid a deficiency, the vitamin can be supplemented with the help of capsules, drops or even toothpaste by meat eaters as well as vegetarians and vegans.