People decide to go vegan for ethical, environmental or health reasons. When this nutrition is done correctly, waist circumference and blood sugar are controlled. However, a diet based solely on plant foods may increase the risk of nutrient deficiencies. While 35% of the population of India, 9% of the population of Italy and Germany, and approximately 5% of the population of America are vegetarian, 2% are vegan.
VEGAN
All animal foods, meat products, milk and dairy products, eggs, honey, etc. foods are not consumed. Some vegans do not even use animal-derived products such as leather and silk in daily life.
VEGETARIAN TYPES
Lacto-ovo vegetarian diet: Plant-based foods, dairy products in the diet. and eggs.
Lacto-vegetarian diet: Meat, fish and eggs are not included in the diet, only milk and dairy products and plant-derived foods are included.
Ovo-vegetarian diet: Meat and eggs are included. Dairy products are not included in the diet. However, there are plant-based foods and eggs.
Semi-vegetarian diet: Meat is not consumed in this diet. The diet includes plant-based foods as well as limited amounts of poultry and seafood. Milk and dairy products and eggs can also be consumed.
Pesco-vegetarians: Meat and poultry are not consumed. Fish, milk and dairy products and eggs are included in the diet.
Polo-vegetarian diet: In addition to plant-based products, poultry meat is included in the diet.
Fruvitarians (those who eat fruit): Only Vegetables and fruits, which botanically belong to the fruit group, and nuts are included in this diet.
Macrobiotic: The diet consists of granular foods and grains.
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Vegetarian type diet Type 2 It does not reduce the risk of diabetes and heart diseases. It also has other health benefits. However, more research is needed.
DEFICIENCIES AND FOODS THAT MEET THE NEEDS OF VEGANS/VEGETARIANS
Vegans can meet their nutritional needs instead of animal products. It must be provided from plant products.
Protein: For vegetarians, lentils, beans, soy, noh. It can meet protein needs with products such as nuts, nuts and seeds, soy minced meat, hazelnuts and hazelnut paste, grains such as wheat, rice and corn.
B12: Soy milk, breakfast cereals. Milk and dairy products, eggs, and foods fortified with B12 can be used as a source of B12 for vegetarians. Vitamin B12 supplement is recommended especially for pregnant and breastfeeding vegans and their babies.
Calcium:Dairy products are a natural source of calcium for vegetarians and non-vegetarians. Vegans can consume fortified soy formulas, calcium-rich green leafy vegetables, soy milk, soy yoghurt and various calcium supplements. Calcium intake can also be achieved by consuming age-appropriate amounts of these foods.
Vitamin D: Although lacto-ovo vegetarians provide some vitamin D from eggs and dairy products, most of their intake comes from fortified foods. They welcome. Especially for vegans, fortified soy milk, fruit juices, yoghurt and breakfast cereals can be used as a source of vitamin D. It is also stated that cultivated mushrooms exposed to ultraviolet light produce enough vitamin D to be a potential food source for vegans.
Iron: Fortified breakfast cereals, dried fruit, beans, lentils, green leafy vegetables for vegetarians. Vegetables, sesame seeds, hazelnuts and whole wheat bread can be used as iron sources. It is also recommended to consume these foods together with foods containing vitamin C to increase iron absorption. The presence of these foods as iron sources in the diet of vegetarians who can consume fish and poultry will increase iron absorption compared to plant-based foods.
Zinc: 70% of zinc is obtained through consumption of animal products, especially meat, in the diet. is provided. For vegetarians, legumes, whole grain pasta, wheat, dairy products, bread and cereal products, nuts, seeds, fortified breakfast cereals, hazelnuts and tofu can be used as a source of zinc.
Iodine: Those who do not consume seafood or dairy, especially vegans and vegetarians, are at risk. is in the group. Therefore, vegans can eliminate iodine deficiencies by using seaweed, iodized salt or iodine supplements.
Omega 3:For vegetarians, walnuts, canola oil, soy, flaxseed, sea vegetables, algae and Foods such as its derivatives are recommended as sources of omega-3 fatty acids. Fish consumption may be recommended for some types of vegetarians (except vegans).
Those who cannot meet their needs through food should consider taking supplements.
NUTRIENTS
Tofu, tempeh: These are offered as an alternative to protein-rich foods such as meat, fish and poultry.
Legumes: Foods such as beans, lentils and peas, They are excellent sources of beneficial plant compounds. Germination, fermentation and proper cooking can increase nutrient absorption.
Nuts and nuts: Especially unbranched and roasted varieties, which are sources of iron, fiber, magnesium, zinc, selenium and vitamin E.
Seeds: Especially hemp, chia and flaxseeds, which contain good amounts of protein and beneficial omega-3 fatty acids.
Calcium-fortified plant milks and yoghurts: These vegans helps them achieve recommended dietary calcium intakes. Whenever possible, also choose varieties fortified with vitamins B12 and D.
Seaweed: Spirulina and chlorella are good sources of protein. Other algae are also sources of iodine.
Whole grains, cereals:They are the best sources of complex carbohydrates, fiber, iron, as well as B vitamins, magnesium, phosphorus, zinc and selenium. Cornflower and Quinoa are especially high-protein options.
Sprouted and fermented plant foods:Foods are sprouted and fermented, helping to increase their nutritional value. Fermented foods also provide vegans with a source of probiotics and vitamin K2.
Fruits and vegetables: Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, watercress and mustard greens are especially high in iron and calcium.
Recommendations
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Features Foods enriched with calcium, vitamin D and vitamin B12 should be on our plate daily.
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To increase iron and zinc absorption, it is useful to try fermenting and sprouting foods.
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It is not right to consume tea or coffee with meals. It is necessary to combine iron-rich foods with a source of vitamin C. Using cast iron pots and pans can further increase iron absorption.
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Adding seaweed or iodized salt to the diet may require daily iodine supplements for vegans.
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Foods high in Omega 3 include chia, hemp, flaxseeds, walnuts and soybeans. However, there is debate about whether these foods are efficient enough to meet daily needs. Therefore, daily intake of 200–300 mg of EPA and DHA from algae oil supplements may be beneficial in meeting daily needs.
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Vegans may be at risk from some nutritional deficiencies. A well-planned vegan diet containing rich nutrients and fortified foods can help ensure adequate nutritional levels.
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