What is Vegan?

Healthy Eating Ways for Vegan Individuals ...

For individuals who embrace veganism, of course, the most important issue is a healthy diet. There are several important points in a healthy diet for vegans who need to eliminate many foods from their lives with vegan nutrition.

For a healthy diet, vegan diet should be as follows:

- Fruit must be consumed every day.
- Potato, rice, pasta, bread and similar carbohydrate sources must be consumed.
- Soy drinks and herbal dairy products should be consumed. - Legumes and beans should be consumed as a source of protein.
- You should drink plenty of fluids.

Planning the daily diet is very important for vegans. Health problems may occur due to calcium, iron and vitamin B12 deficiencies with an improperly planned diet.

Calcium sources for vegans;

- Green leafy vegetables (broccoli, cabbage, okra, etc.)
- Enriched unsweetened soy, rice and oat drinks
- Sesame and tahini
- Legumes
- Brown and white bread
- Dried fruits such as raisins, prunes, figs and dried apricots | Vitamin D sources for vegans;

- Exposure to sunlight
- Enriched oils, cereals and unsweetened soy drinks (with vitamin D)
- Sources of vitamin D

Iron sources for vegans;

- Legumes

- Whole wheat bread and flour | - Iron-enriched breakfast cereals
- Dark green, leafy vegetables such as broccoli and spring greens
- Hazelnut
- Dried fruits such as dried apricots, prunes and figs

Vitamin B12 sources for vegans;

- B12 enriched breakfast cereals
- Unsweetened soy drinks enriched with vitamin B12

Sources of omega - 3 fatty acids for vegans;

- Linseed (Linseed) Oil
- Rapeseed oil
- Soy-based foods such as soybean oil and tofu
- Walnut

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