Is It Possible To Be A Vegan And Have A Balanced Diet?

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Is It Possible To Be A Vegan And Have A Balanced Diet?

Anyone who goes vegan will tell you that the first thing their friends and family will say is, How is that a balanced diet? Many people find it difficult to imagine the traditional food pyramid without meat, dairy, and other animal products, which makes it difficult to imagine a balanced vegan diet.

Vegans, on the other hand, can have just as healthy a diet as those who choose from an omnivorous menu with some careful planning. Here are the most important nutrients to include in an animal-free diet in order to do so.


Protein is often cited by non-vegans as the most important nutrient missing from a vegan diet, but there are plenty of plant-based sources and non-animal products available. Protein is made up of amino acids, which your body uses to break down food and speed up your metabolism.

Beans, nut butters, seeds, tofu, and edamame beans are all good sources of vegan protein. Complete proteins, which contain even more amino acids than the average vegan source of protein, should be familiar to vegans. Quinoa, hummus, and pita, as well as rice and beans, are examples. Learn more!


Iron is necessary for the production of red blood cells in your body. As a result, an iron deficiency can cause fatigue, paleness, and weakness.

Surprisingly, iron can be found in many of the same foods that contain protein: legumes, grains, nuts, and seeds are all excellent sources. Iron is also found in dark leafy greens and tomato sauce. Consume iron around the same time as something high in vitamin C to help your body absorb it more effectively.

Some iron sources already include vitamin C, making it even easier to consume. You can make sauces or vegetable bases with both iron and calcium by canning your own tomatoes, for example. Learn more!


Calcium, as you probably already know, aids in the formation of strong bones and the prevention of future brittleness and breakage. Soybeans, dark leafy greens, and some fortified juices contain calcium, which you can no longer get from milk. Learn more!


Vitamin D 

Calcium and vitamin D go hand in hand. Vitamin D is required for your body to properly absorb the calcium you consume, which is especially important for vegans who have fewer calcium sources than omnivores. Learn more!

Vitamin D is found in fortified foods such as cereals and soy milk. You can also get all of your vitamin D from the sun, which provides a natural, free source in the form of its rays. You'll have absorbed enough vitamin D to get you through the day if you stand outside for half the time it takes your skin to burn. Learn more!

Vitamin B12

Vitamin B12 is a difficult one to come by because it is only found in animal products. However, it can be found in supplements, fortified cereals, nutritional yeast, and plant-based beverages. Make sure you get enough in your vegan diet, as it aids in the production of red blood cells in your body. Learn more!


Vegan sources of Omega-3 fatty acids, such as ground flaxseed or flaxseed oil, improve heart and brain function. Omega-3s can also be found in fortified foods and beverages, walnuts, and soybeans. Learn more!

Now is the time to reap the rewards of a vegan lifestyle.

Once you understand the essential nutrients for a balanced vegan lifestyle, you can ensure that your diet is nourishing, rich, and varied. With careful meal planning to ensure you get enough of everything you need, you should be able to reap the benefits of a vegan lifestyle, such as weight loss, lower blood sugar, and cancer prevention.

There's nothing left for you to do now but get started on your vegan diet. Keep track of your nutrients, eat well, and take advantage of everything your new lifestyle has to offer.

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