Plan your nutrition intake to avoid deficiencies

It is essential to ensure your body is getting adequate nutrition while following a vegan diet.
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Animals aren’t the only sources of protein. Soy products (e.g, tofu and tempeh) and peas are packed with protein. Other good sources include seitan (made from gluten), chickpeas (chana), lentils (dals) and nutritional yeast, etc.

Vitamin B12
A lack of vitamin B12 can make you feel tired and weak. To get your fill, stock up on fortified cereals, tempeh, strawberries, banana, beans, spinach, fortified rice, and soy drinks — or take a supplement. The recommended daily amount for most adults is about 2.4 milligrams but consult with your doctor to see what’s right for you.

Essential fatty acids
A lack of essential fatty acids has been associated with problems related to brain health, such as cognitive impairment and depression. To get your essential fatty acids, pile up on whole grains and leafy green vegetables. And try snacking on a small handful of unsalted nuts, like almonds, walnuts, or pistachios (watch your portions; nuts are high in calories). You can also add flax seeds, chia seeds to your food and smoothies.

To get your essential fatty acids, pile up on whole grains and leafy green vegetables.

Good plant sources of iron include black-eyed peas, tofu, spirulina, and dried fruits (fresh fruit has iron, too, but you end up getting more from dried fruit because you tend to eat more). Spinach, raisins, and peas are also a good source of Iron.

Vitamin D
10-15 minutes of sunlight exposure a day can give you a vitamin D boost, as can be fortified orange juice, soy, and supplements.

To stay healthy and maintain a good level of immunity, you need to include zinc in your diet. The body also needs zinc to make protein and DNA. People with zinc deficiencies appear to have a higher risk of various infections, including pneumonia. Include legumes like chickpeas (channa), hemp seeds, flaxseed, peanuts, cashews, and almonds in your diet; this helps boosts your intake of zinc.

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