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 How to Eat Well If You Are a Vegan
Many people become vegans for very good reasons. Many of the most long-lived people (such as in Blue Zones) eat a mostly plant-based diet. Also, vegan athletes are surprisingly strong and energetic. So, there are many benefits to being a vegan. However, being a vegan only helps if you do it properly. Here are some ways to eat well if you are a vegan:
Take a taurine supplement if you are middle-aged.
Taurine is an amino acid with many functions in the body, including the following:
Maintaining nervous system health Maintaining immune system health Maintaining mineral balance in the cells Although the body makes taurine, the body doesn't always make enough of it. Also as we age, our bodies become less able to make taurine. So, we will need to consume taurine to meet our needs. But taurine is found mostly in meats. So, vegans will need to take taurine supplements, especially if they are middle-aged or older. About 500-3,000 milligrams will be a safe and effective amount. Take a Vitamin B12 supplement.
The body needs Vitamin B12 to synthesize all proteins and enzymes. It is also needed to make hemoglobin and to do many other things. But Vitamin B12 is found in meats. So vegans will need Vitamin B12 supplements. About 2.4 micrograms per day or more is a good amount.
Combine foods to get complete protein.
Complete proteins provide all the essential amino acids in the amounts that the body needs. Proteins deficient in any of the essential amino acids are called incomplete proteins. This includes proteins from many plant-based sources. For example, grains tend to be short in lysine while legumes tend to be short in methionine. So, you can combine them to make up for each other's deficiencies (such as rice and beans). Now, not all plant-based proteins are incomplete. Foods like spirulina and wheat germ provide complete protein.
Don't assume all vegan foods are healthy.
People often assume that vegan foods are automatically healthful. But that depends on what is added to these foods. A garden salad drowned in olive oil is vegan, and so are french fries. But they are both greasy and fattening. So, know what is in your food. Also, avoid greasy foods whether they are vegan or not.
Don't try to make your food something it is not.
Many restaurants add a lot of grease and salt to their vegan dishes to make them taste like meat. This undermines the healthful quality of the meal. It also tries to turn the food into something it is not. If you don't want to eat meat, then your food does not need to taste like meat. After all, it doesn't need to taste like meat to be delicious.
Monitor your energy level and cravings.
Following a proper vegan diet will give you plenty of energy with no cravings. If you are low on energy, you might be short on protein or carbohydrates. If you have cravings, you could be short on any nutrient. In either case, increase your nutrient intake.
Becoming a vegan can bring many benefits, but only if you do it properly. If you do, you can expect plenty of energy and great health. Other articles |
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