Vegetarian and vegan diets are on the rise, driven by health, sustainability, and ethical considerations. But how do you ensure a balanced diet while avoiding deficiencies?
Critical Nutrients to Focus On:
Vitamin B12: Essential for brain and nerve health; vegans should rely on fortified foods or supplements.
Omega-3 Fatty Acids (EPA/DHA): Crucial for heart and brain health; consider algae-based supplements for vegans.
Calcium & Vitamin D: Necessary for strong bones; look for fortified plant-based milks.
Iron & Zinc: Found in lentils, chickpeas, and fortified cereals, but absorption can be boosted with vitamin C.
Potential Health Benefits:
A well-planned vegetarian or vegan diet is linked to:
Lower body mass index (BMI)
Reduced risk of type 2 diabetes and heart disease
Improved blood pressure and cholesterol levels
Careful planning and the inclusion of fortified foods or supplements can make plant-based diets nutritionally complete while offering numerous health benefits.
