Vegan diet: the complete guide to a balanced diet
Vegan food is gaining popularity for its health, environmental and animal benefits. However, adopting a vegan diet requires special attention to ensure that all of the body's nutritional needs are met.
Vegan food supplements can accompany and support this process, by filling any nutritional gaps.
In this article, let's explore the essential details of a vegan diet for balanced meals, rich in all the essential nutrients. 🌱
I. What is a vegan food supplement?
1) A small definition is necessary
A vegan dietary supplement can be formulated specifically to meet the nutritional needs of people following a vegan diet. Unlike traditional capsules, vegan supplements are free of ingredients of animal origin and are not tested on animals. They are designed to provide the vitamins, minerals, proteins and other nutrients our body needs to ensure optimal well-being. ✅
2) What is the difference between vegan and non-vegan food supplements? 🤷
The main difference between vegan and non-vegan dietary supplements is their ingredient sources. Vegan food supplements use plant sources, such as algae, yeast, vegetables 🥒 and fruits 🍉, to obtain the necessary nutrients.
On the other hand, “traditional” food supplements may contain ingredients derived from animals, such as gelatin and collagen.
II. What are the specific nutritional needs of a vegan diet?
Because certain vitamins or amino acids are present in large quantities in foods of animal source, a vegan diet, only with products of plant origin, may be deficient in certain essential nutrients .
1) Key nutrients to watch out for 🔍
You don't start a vegan diet haphazardly. You must be sufficiently informed about alternative methods to consuming animal products before stopping eating them completely.
Vitamin B12
Essential for nerve health and the formation of red blood cells, it is only provided by animal sources. Vegan people must therefore be vigilant to provide their body with enough vitamin B12. This can be done with vegan food supplements.
Calcium and Vitamin D
Even with an omnivorous diet, calcium and vitamin D are sometimes found in limited quantities in the diet. So, when you are vegan, to avoid finding yourself lacking vitamin D, you can look for these compounds in oleaginous fruits, food supplements or even in mineral water.💧
Iron: essential trace element
Generally present in red meat, iron plays a major role in the transport of oxygen and the production of red blood cells in the body. A vegan diet can lead to iron deficiency if you are not careful. To meet the intake of a steak, you can cook ingredients rich in iron: such as spices, legumes or even eat cereals for breakfast. 🌶
Iodine
Iodine is involved in the formation of thyroid hormones, which regulate growth, cellular aging and also the formation of the fetal brain in the mother's womb. The main sources of iodine in an omnivorous diet are fish, seafood and milk. In a vegan diet, we can compensate for these intakes by consuming iodized salt. 🐟
Lipids, especially omega 3
Omega 3 fatty acids are essential for heart health, brain development and reducing inflammation. While many people associate these fatty acids with sources like fish, there are vegan alternatives such as flax, chia, and hemp seeds.
Proteins and essential amino acids
The amount of plant protein is often less than the intake provided by foods from animal sources. To not miss anything, variety is still the solution. You can add different types of legumes and cereals to your menus such as beans, lentils, quinoa or even buckwheat.
2) Reasons for possible deficiencies
Deficiencies can occur due to reduced nutrient availability in plant foods or poor absorption. Tannins, for example, present in large numbers in a vegetarian diet, although beneficial for heart health, reduce the body's absorption of iron.
We then better understand the complexity of nutritional balance. Factors such as individual metabolism and food choices also play a role.
II. The different types of food supplements recommended for vegans
Vegan food supplements can help balance your diet and meet your body's nutritional needs when your diet doesn't fully support it. ⚖️
1) Organic Spirulina
Spirulina is a micro-algae rich in proteins, vitamins , minerals and antioxidants. For vegans, it is particularly valuable due to its high content of quality plant proteins, often lacking in plant-based diets.
Additionally, spirulina contains essential amino acids and is an important source of iron, which can help fill any possible deficiencies due to eliminating meat.
Little extra: its richness in chlorophyll can support the body's natural detoxification.
2) Vitamin B12
Vitamin B12 is crucial for many functions in the body, including the formation of red blood cells, the proper functioning of the nervous system, and the production of energy.
Unfortunately, this vitamin is mainly found in animal products. Vegans are therefore particularly at risk of B12 deficiency.
Taking a vitamin B12 supplement is often recommended to ensure daily requirements are met and to avoid potentially serious complications associated with a deficiency.
