Let’s explore how to make sure you are getting every nutrient required to thrive in the vegan lifestyle.
Omega-3 oils are long-chain fatty acids found in algae, fish, and plants. These omega-3 oils — EPA and DHA — cannot be produced in the body, making them an essential part of our dietary intake.
Instead of fish oil, vegans can take algae oil or chia seed oil on a daily basis. I personally take Algae omega-3 capsules every day.
These oils help with your brain function, transporting nutrients into cells, as well as enhancing joint health, heart health, and supporting the immune system.
I don’t recommend taking flax seed oil or hemp seed oil as they don’t have enough omega-3 to support the body’s daily requirements.
Probiotics are life-giving bacteria that feed your immune system and create B vitamins, which are among the most critical nutrients missing in most people’s diets — but even more so for vegans.
We can get good bacteria naturally from fermented foods like Kim chi and sauerkraut. But I don’t know the last time I had a major craving for a jar of sauerkraut or Kim chi. If you’re like me, you it’s easy to find a high-quality probiotic supplement.
Why are probiotics so important? Because 70 percent of your immunity is located in your gut. When you repopulate with these good bacteria, you will notice right away a reduction in infections and an increase in energy.
The most important nutrient in the vegan’s diet is vitamin B12. B vitamins help support your central nervous system and help your body respond to stress. If a vegan has inadequate B vitamin supplementation, he or she can become nervous and hyper.
B vitamins also play a big role in blood sugar support. Vegans tend to eat more complex carbohydrates such as like rice, quinoa, sweet potatoes, and fruits of all kinds. Adopting a higher carbohydrate diet is not a bad thing as long as you have a balance with your B vitamins and are eating plenty of fiber.
I am not a fan of taking isolated supplements, so I recommend taking a B complex instead.
Coconut oil bliss balls
• 1 half cup coconut oil
• 2 tbsp of Cocoa powder
• 1 tbsp of raw honey
• 1 half cup hempseeds
• Half cup of fresh mixed berries
Melt the coconut oil place in a mixing bowl add the hemp seeds, cocoa powder, honey, and berries. Mix everything till you have a goopy mixture and then load this into a silicone of ice tray and put in the freezer for 10 minutes. When you take it out of the freezer, let thaw for about two minutes, then enjoy.
• 2 slices of sprouted bread
• 1 avocado
• 1 bunch of lettuce
• 1 tomato
• 2 tbsp veganaise
• Salt and fresh cracked pepper to taste
Start by toasting the bread and chopping the veggies to fit your sandwich bread. Just apply the veganaise and cracked pepper and salt. This is a simple and delicious sandwich with an endless variation on what you can put on it try it smoked paprika or chipotle seasoning.
Posts by Robyn Abramczyk, D.D.S.
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