JustBreathe

a magazine by HEALING HOTELS OF THE WORLD

  • Body
    • Health
    • Ayurveda
    • Detox
    • Anti-Stress
    • Beauty
    • Healing Water
    • Graceful Aging
    • Weight Loss
    • Fitness
    • Sleep
  • Mind
    • New Consciousness
    • Mindfulness
    • Meditation
    • Yoga
  • Soul
    • Spirituality
    • Food for Your Soul
    • Me-Time
  • Life
    • Holistic Lifestyle
    • Inspirational Podcasts
    • Inspiring People
    • Green Living
    • Charity
    • Design
  • Food
    • Nutrition
    • Recipes
  • Healing Hotels
Close
JustBreathe
Close
  • Body
    • Health
    • Ayurveda
    • Detox
    • Anti-Stress
    • Beauty
    • Healing Water
    • Graceful Aging
    • Weight Loss
    • Fitness
    • Sleep
  • Mind
    • New Consciousness
    • Mindfulness
    • Meditation
    • Yoga
  • Soul
    • Spirituality
    • Food for Your Soul
    • Me-Time
  • Life
    • Holistic Lifestyle
    • Inspirational Podcasts
    • Inspiring People
    • Green Living
    • Charity
    • Design
  • Food
    • Nutrition
    • Recipes
  • Healing Hotels

Getting the Nutrients on a Vegan Diet

Food, Nutrition August 3, 2020
Getting the Nutrients on a Vegan Diet

© Maddi Bazzocco

People practice veganism for a number of reasons – for exercising a healthier way of life, for improving their mental health or maybe to act responsibly towards the environment and shun all kinds of mistreatment of animals. While it is a hard choice for many to make, it does come with its long-term benefits, if practiced the right way.

Following a strict vegan diet has many advantages that come from the rich nutrients that you get from a plant-based meal. While protein remains a super nutrient, calcium, iron, zinc and omega-3 fatty acids are some of the other major nutrients you get from going vegan.

Busy work schedules, waging two jobs and household chores could mean lesser time for procuring high quality vegan foods. This is why many go for the option of vegan food suppliers and meal services like Veestro. Here’s an analysis on Veestro and a few honest thoughts on its vegan meal delivery system.

 

Here are the nutritional benefits of a vegan diet?

CALCIUM

Calcium not only helps improve bone strength but also helps our nervous system perform better. Vegans, though, have a concern whether they can get optimum amounts of calcium from a non-dairy diet. In such a case, one can go for dairy substitutes like calcium-set tofu, calcium fortified milk and tofu yoghurt. Apart from these – spring greens, kale, dried figs, almonds and chia seeds have high amounts of calcium.

 

IRON

Iron is one of the most important nutrients for the human body. It helps make new DNA, produce red blood cells and helps in carrying oxygen in the blood.

chickpeas for a vegan diet

Studies have revealed that iron levels among vegans and vegetarians tend to be higher than those who are non-vegetarians. Vegans can get an adequate amount of iron from foods like tofu, lentils, soy and chickpeas which are naturally rich in protein as well. Other foods rich in iron content are beans, peas, dried fruits and seeds, cereals and enriched breads. Vitamin C helps in iron absorption in the body and it is advised to complement these foods with fortified orange juice.

 

ZINC

Being the most important metal after iron in the human body, zinc helps improve our immune system and create enzymes. Helping to cure common cold and faster wound healing are the other benefits of zinc.

Though the content of zinc is lower in plant foods as compared to animal foods, there are many zinc-laden supplements one can take if you’re on a vegan diet. These are fortified cereals, toasted wheat germ, hemp seeds, asparagus, oatmeal quinoa, black beans, green peas, spinach and pecans.

 

OMEGA-3 FATTY ACIDS

They help improve health of our brain and eyes and adequate amounts of omega-3 fatty acids are important for reducing risk of inflammation, breast cancer, depression and attention deficit hyperactivity disorder (ADHD). Walnuts, flax seeds, chia seeds and soybeans are rich in Alpha-linolenic acid (ALA), which is an essential omega-3 fatty acid.

 

VITAMIN B 12

B12 helps in fighting bodily and mental fatigue and helps in keeping our nervous system and blood cells in check. Generally, vitamin B12 comes in animal foods and dairy products but vegans should go for viable alternatives like vegan-friendly milks, spreads, breads, breakfast cereals and nutritional yeast flakes.

vegan breakfast

You need to have an increased level of B12 intake if you’re a smoker since your body is losing nutrients. For expectant mothers and infants, B12 is a major nutrient to have in their diet.

 

VITAMIN D

Vitamin D influences our immune system, mood, memory and muscle recovery apart from helping in absorption of calcium and phosphorus from our gut. Our body produces levels of vitamin D from exposure to sunlight and hence it is advised that one should spend 10 minutes in the sun at least 3 or 4 times a week.

 

IODINE

It is crucial for the healthy function of our thyroids. Iodine deficiency among pregnant women and infants can lead to harmful intellectual disability. Iodized salts, seafood and seaweed contain high levels of iodine. However, vegans who don’t take iodized salts, can go for an iodine supplement.

 

PROTEIN

It is common for most vegetarians to ask the question where we get protein from since we’re not having meat. Well, if you’re a vegetarian and eating a balanced diet, then your body could be getting more than enough of protein.

protein in a vegan diet

 

What vegan foods can provide us with protein?

Tofu: It is one of the best sources of protein among vegan foods. It is gluten-free and low in calories. A half cup of tofu contains only 94 calories. It has a well-balanced amino acid profile making it a good source of protein.

Seitan: A source of lean veggie protein, seitan is a meat substitute that can be cooked in many different ways.

Soy: Foods made from soy are naturally cholesterol free and contain low saturated fat. It helps lower blood pressure among other cardio-vascular benefits.

Chickpeas: They help in weight management, improve digestion and help in reducing risk of several diseases.

Nuts: Nuts are a great source of fibre and rich in antioxidants. They raise good cholesterol and help lower bad cholesterol and help you feel full in the stomach.

Lentils: Be it brown, yellow, black or green, lentils contain high amounts of protein. A diet high in lentils can help reduce risk of diabetes, cancer and heart disease.

Brown rice: Brown rice is a healthier option than white rice and since it is a whole grain, it has more nutritional benefits. Along with vital vitamins and minerals, brown rice provides powerful plant compounds as well.

 

Tags: diet healthy nutrition nutrition vegan

Leave A Comment Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Food for Your Soul – A Column

Self-Discovery: Do I Truly Understand Myself?

Unearth your inner light, find your strength, and manifest your most authentic self. Your life is about to change in remarkable ways. Read more →

How to Become a Conscious Co-Creator of Your Life

Awaken your inner strength and learn how to consciously harness the power of your emotions for clear guidance and cosmic connection. Read more →

Autumn’s Gentle Embrace: A Guide to Seasonal Change

As autumn is slowly approaching, we can use this time of change and transition as a guide for our own inner self-care to reflect and grow. Read more →

Newsletter Signup

* indicates required

justbreathemag

An online magazine by @healinghotels created to change minds, habits & hearts 💛
#HealingIsLove #Health #Wellbeing
Click below for all articles ⬇️

Just Breathe - A Wellbeing Magazine
Unlock your immunity with Ayurveda 🌿💪Check Unlock your immunity with Ayurveda 🌿💪Check out today’s article written by Dr. Subhash, an experienced practitioner of the ancient medicinal system Ayurveda, who spent almost a decade as the department head at @healinghotels @mangosteen_ayurvedaIn Ayurveda, true immunity lies in nurturing your OJAS, the essence of your body's tissues. Here's the key:
✨ OJAS: The fine essence derived from your seven vital tissues.
✨ NIJA: Internal imbalances.
✨ AGANTUJA: External factors like diet, climate, and toxins.Boosting OJAS ensures a robust immune system, defending against both NIJA and AGANTUJA. Here's how:🍂 Embrace Ritucharya: Align with nature's seasons and rhythms through diet and lifestyle adjustments.
🍽️ Listen to Digestion: Pay attention to your body's signals during digestion. Avoid habits like overeating and mixing incompatible foods.
💚 Love Your Food: Savor every bite mindfully, fostering a strong mind-food connection.By following these Ayurvedic principles, you can boost your immunity and achieve holistic well-being. Or visit @healinghotels to book your Ayurveda stay at Mangosteen Ayurveda resort.Did you know this about Ayurveda?
#JustBreatheMag #JustBreatheMagazine #JustBreathe #HealingIsLove #Wellbeing #InnerWork #SelfLoveJourney #SelfCareJourney #SelfCarePractice #InnerPeace #MindBodySpirit #MindBodySoul #AlternativeMedicine #HappinessIsAChoice #BePresent #SoulfulLiving #ConsciousLiving #TakeCare #BodyMind #Holistic
Have you been doom scrolling today?In today's w Have you been doom scrolling today?In today's world, technology has become so pervasive that it's hard to imagine life without gadgets. However, this digital and technological overload is having a negative impact on our mental and physical health. We're becoming increasingly susceptible to mental diseases, and loneliness, and our energy, vitality, and life force are being stripped away.If we do not take corrective measures to improve our digital life balance, we will soon become robots. The power of a digital detox is massive.Read our latest blog by Reena @tajhotels on the powers of crystal healing and the recipe for a healing magnesium crystal bath for digital detox. (link in bio).Read this blog, then go run that bath!#HealingIsLove #Wellbeing #InnerWork #SelfLoveJourney #SelfCareJourney #SelfCarePractice #InnerPeace #MindBodySpirit #MindBodySoul #MindBodyConnection #HolisticHealing #SelfDevelopmentTools #SelfDevelopmentJourney #StressLess #JustBreatheMag #JustBreatheMagazine #JustBreathe #CrystalHealing
⚠️Wait! Stop scrolling! ⚠️In our gadget- ⚠️Wait! Stop scrolling! ⚠️In our gadget-driven world, true human connections are becoming rarer. It's time to break free from the virtual realm and embrace face-to-face interactions. Here are the top 9 benefits of real-time socializing:1️⃣ Building genuine relationships
2️⃣ Fostering personal growth and development
3️⃣ Enhancing mental functioning
4️⃣ Reducing stress and anxiety
5️⃣ Gaining insights into different perspectives
6️⃣ Boosting self-confidence and self-esteem
7️⃣ Sharing happiness and joy
8️⃣ Providing emotional, physical, and spiritual support
9️⃣ Reducing the risk of age-related cognitive disordersWhile technology keeps us connected, there's no substitute for the human touch. 🌟TAKE THE REMINDER! Contact your loved ones, give them a hug or have a chat! Reconnect with friends and family through real-life interactions and bridge the gap that only human contact can fill.Did you need that nudge?#JustBreatheMag #JustBreatheMagazine #JustBreathe #SelfDevelopmentTools #SelfDevelopmentJourney #StressLess #StressManagement #BurnoutRecovery #BurnoutPrevention #SpiritualCoach #SpiritualCoaching #SpiritualAwareness #ConsciousnessShift #RaiseYourFrequency #SpiritualMagazine #InnerSelf
“For me, happiness really truly comes from takin “For me, happiness really truly comes from taking care of people.”John Stewart, one of the founders of the acclaimed @Healinghotels holistic health resort @kamalayakohsamui in Thailand, shares his own incredible journey of personal transformation. John reflects upon a meeting that changed his life as a teen, and how he lives his life today, helping others to “move into life.”Being a monk, but also a successful businessman, John managed to find the balance between these opposite worlds. He explains that the answer to a more fulfilled life, a life that balances between spirituality and consumerism, is to simply make better choices. He muses that we need to detach from the outer influences and have the courage and curiosity to turn within to find our path to self-love and happiness.You can listen to the full Healing Wisdom Podcast, (hosted and produced by @valeriesmaldonemediaww ) via the link in the bio.Have you taken time out for your own retreat recently (either at home or away)?#Thailand #GreenLiving #JustBreatheMag #JustBreatheMagazine #JustBreathe #HealingIsLove #Wellbeing #InnerWork #SelfLoveJourney #SelfCareJourney #SelfCarePractice #InnerPeace #MindBodySpirit #MindBodySoul #MindBodyConnection #HolisticHealing #SelfDevelopmentTools #SelfDevelopmentJourney
Every morning, remind yourself of the precious pri Every morning, remind yourself of the precious privilege of life itself. Breathing, thinking, enjoying, loving—these are the gifts. Embrace the day with purpose and make it count! 🌅#MotivationalQuoteOfTheDay #QuoteGram #QuotesToInspire #SpiritualQuotes #QuoteOfToday #JustBreatheMag #JustBreatheMagazine #JustBreathe
Load More... Follow on Instagram

About JustBreatheMag

Just Breathe is an online magazine that was created to change minds, habits and hearts on the most important and current topics: health and wellbeing.

Powered by

Healing Hotels of the World Logo

Popular Tags

ageing anxiety Ayurveda balance beauty charity consciousness coronavirus detox diet DIY fear Fitness five elements gratitude happiness healing Healing Hotels HEALING SUMMIT health healthy nutrition inspiration intention Life lifestyle love me-time Meditation mental health mindfulness nutrition podcast recipe self-love self-reflection self care sleep spirituality stress sustainability transformation Travel weight loss wellbeing yoga

Behind the Scenes

  • Article Submission
  • About Us
  • Contact

Newsletter Signup

* indicates required
Legal Info | Privacy Policy | Terms & Conditions | Cookie Settings