Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks.
Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health.
Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.
Here’s how you can get all your nutrients on a plant based diet
- Where will I get protein without animal products? All plants foods contain protein, so it’s very easy together plenty of protein on a vegan diet. Some rich sources of protein are beans, lentils, seeds and nuts.
- Don’t we need meat to get Vitamin B12? Vitamin B 12 occurs naturally in places where bacteria grows, like dirt and soil. Since we filter out the bacteria from our foods, vitamin B12 can be taken in supplements form or in fortified foods. Some rich sources of vitamin B12 are cereal, tofu, nutritional yeast and non dairy milk.
- Isn’t calcium only found in dairy? You’ll still have strong bones on a vegan diet with plant based sources of calcium from vegetables and fortified foods. Some rich sources of calcium are spinach, broccoli, almonds, sesame seeds and collard greens.
- How will I get iron without meat? Don’t forget to eat your brans and greens to get enough iron. Vitamin C increases iron absorption. Rich sources of iron include soy beans, lentils, chickpeas, potatoes and swiss chard.
- What about fish free omega 3 fatty acids? Plant based sources of healthy fats give you all the omegas you need without the cholesterol and contaminants. Rich sources of omega 3 fatty acids include avocado, flax seeds, hemp seeds, chia seeds, sesame seeds.
- Are there any vegan sources of vitamin D? Got sun? Vitamin D comes from the sun, but it’s also found in supplements and fortified foods. Rich sources of vitamin D include oatmeal, orange juice, cereal, non dairy milk.
- Don’t we need fish to get iodine? It’s not just vegans who are at risk of Iodine deficiency. It’s tricky mineral to satisfy, but sea vegetables will do the trick. Some rich sources of iodine include lima beans, nori sheets, prunes and seaweed.
Reference : https://guidetovegan.com/vegan-nutrition/