One of the most important issues for people who have adopted veganism is to meet the nutritional values obtained from meat, fish, chicken and dairy products with different foods.
Protein: As long as the daily calorie intake in vegan nutrition is sufficient, the required amount of protein can be easily provided. Daily for protein need; Foods such as oatmeal, soy milk, tofu can be consumed.
Vitamin D: Vitamin D is not included in a vegan diet since milk and dairy products are not consumed. As a variety, there is the production of vitamin D-fortified soy milk or rice milk. Apart from that, the vitamin D requirement can be met with sunlight.
Calcium: Essential for strong bones, calcium is found in dark green vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, and many other foods commonly consumed by vegans.
Zinc: Zinc is found in grains, legumes and nuts.
Iron: Dried beans and dark green leafy vegetables are particularly good sources of iron, which is better per calorie than meat. By consuming foods containing vitamin C together with foods containing iron, the absorption of iron increases significantly.
Omega-3 fatty acids: In vegan diets, flaxseed, flaxseed oil, canola oil, soybean, soybean and walnut are good sources of alpha-linolenic acid.
Vitamin B12: Sources of vitamin B12, fortified soy milk, vitamin B12 fortified meat analogues and vitamin B12 supplements.
There are different foods that are specially produced for vegans in the market. There are many varieties such as vegan eggs obtained from mung beans, scnitzel obtained from soybeans, burger patties and ground beef.
