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Veganism or Vegan dietis a plant based diet, so widespread nowadays; can help you lose weight, improve your health and gives you protection against various diseases!Vegan diet consist of elimination of all animal products, including meat, fish, eggs, dairy, and honey.
People who wants to shift themselves completely towards vegan diet, are quite confused what to eat, to get nourishment. Dietofy Team provides a well-planned vegan diet which can fuel the highest levels of fitness, while reducing our risk of various chronic diseases.
There are so many affordable options for plant-based proteins like; Beans, chickpeas, lentils, tofu, tempeh, soya.
Benefits of vegan diet
-helps to control your blood sugar levels, hypertension, and cholesterol levels
-free from bacterial infection
-full of fiber
-good for environment
-reduce oxidative stress & inflammation
-reduces the risk of cancer
Although, we can get enough nutrients from plants but still some nutrients might take more time to get absorbed in our body. Like vegans are at a higher risk of having inadequate blood levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc.
So, we should take care of the below points:
• exercising daily
• drinking more than eight glasses of water a day
• getting regular sunlight exposure
• should include fermented & sprouted food; it enhance the absorption of Iron & Zinc
• Should include fortified foods, which are enriched with vit B12, Vit D, calcium.
• Should start cooking in Iron cast pots
• Include multivitamin, vitamin b12 and vitamind supplements
Sample vegan plan
Early morning : Soaked nuts and raisins
Breakfast: Rolled oats mix with berries, chia&flax seeds with coconut milk
Lunch : Quiona chick pea salad with coconut yoghurt + mix salads
Evening : Almond milk coffee with Roasted makhana and one table spoon of mix seeds
Dinner : Baked tofu with sauted vegetables
