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Why Vegan Diet Is Good For You

why vegan diet is good

Whether you’re trying to lose weight or improve your diet, the vegan diet can help. It’s an ideal choice for most people, and has a number of health benefits. In addition to low animal products, it contains all of the nutrients your body needs. This type of diet is suitable for any age and is linked to lower cholesterol, blood pressure, and a lower risk of heart disease, type 2 diabetes, and cancer. A vegan diet also allows you to include more health-promoting foods.

High levels of choline

A vegan diet can contain high levels of choline. For instance, a serving of quinoa contains about 41 milligrams of the essential amino acid, choline. It is also a good source of complete plant-based protein. To get the recommended daily allowance, consume at least one cup of quinoa daily. In addition to quinoa, you can also include broccoli in your diet. It has high choline content, and it is an excellent source of plant-based protein. You can add it to smoothies, oatmeal bowls, and more. Similarly, brussels sprouts contain a good amount of choline.

Calcium

There are many different sources of calcium, and a vegan diet can help meet your daily requirements. The Institute of Medicine has set guidelines for adults, teens, and children, and these can be helpful when planning your diet. It is not essential to eat all the recommended amounts, but you should aim to reach them if possible.

Omega-3 fatty acids

Vegans can get omega-3 fatty acids from algae, a plant-based source of these essential fatty acids. Although seaweed contains low levels of omega-3s, it does contain many vitamins and minerals. It is a good source of iodine, an important element for a healthy thyroid. It is also a good source of fiber and protein.

Protein

If you’re worried about protein, a vegan diet may be right for you. Plant-based foods are high in protein, and you can get nearly the same amount of protein from plant-based drinks as you would from cow’s milk. Moreover, a diet rich in plant-based protein can reduce your risk of chronic illnesses and improve your overall health.

Choline

Choline is an essential nutrient needed by humans, and a vegan diet can be a good source of it. Its recommended daily intake for adults is 425 milligrams (mg) for men and 550 mg for women. However, because choline is not naturally produced by the body, vegans may have trouble getting enough of it in their diet. The best solution is to research and plan ahead to find vegan choline foods.

Iron

There are some great vegan foods that provide ample amounts of iron. For example, broccoli, spinach, chard, peas, and dates are good sources of non-heme iron. However, some foods may hinder the absorption of iron, including coffee and tea. Soy proteins may also prevent absorption of iron.

Vitamin B12

There are many options for vegans to obtain Vitamin B12 in supplement form. Many of these supplements are gluten-free, contain no artificial flavors or colors, and are GMO-free. One of the most popular forms of vegan vitamin B12 is cyanocobalamin. It is the most stable form of the vitamin and is used in many studies. It contains one cyanide molecule attached to a cobalt ion. This molecule breaks off during absorption, but most experts disagree.

Vitamin D

The good news is that it is now possible to obtain Vitamin D from a vegan diet. While few foods are naturally rich in vitamin D, you can get your daily allowance by eating supplements, fortified foods, or even getting outside into the sunshine.