Q: Do you recommend a vegan diet?

A: A vegetarian diet can be a very healthy diet, they have lower incidence of
heart disease and cancer and lower risks of obesity and diabetes. But the
vegan diet does require you to think about nutrients you might be missing if
you have not incorporating adequate amounts of these specific nutrients:

• Protein – you can get adequate amounts of protein from plant foods –
whole grains, legumes, vegetables, soy, seeds and nuts.
• Vitamin B12 – although it is naturally found from animal sources,
you can get sufficient amounts from fortified cereals, fortified soy
beverages and brewer’s yeast.
• Iron – good vegetable sources include cereals, grains, legumes, dates,
prunes, raisins and greens. You can help your body absorb iron by
consuming foods high in vitamin C.
• Zinc – the best sources are grains, nuts, legumes and spinach.
• Calcium – Good sources include sesame seeds, collard greens, kale,
broccoli, sea vegetables and fortified soy milk and tofu.
• Essential fatty acids – Consume walnuts, ground flaxseed or hemp
seeds. Consider taking and algae – derived supplement of DHA.
• Vitamin D – As a vegan you won’t get vitamin D unless you look for
fortified cereals, fortified soy milk and some fortified alternative meat
products.

I would recommend a vegan diet as long as you pay close attention to these
specific nutrients that could be missing from a vegan diet.

Looking for some Vegan Inspiration? Follow us on Pinterest and take a look at our Vegan board.

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