Can you eat a healthy vegan diet?

Answer is yes!

Unfortunately some nutrients you cannot get from plant foods.

This is why it’s vital you add these supplements to your diet or you could run into serious health problems.

Swipe to see the list!  

1. Vitamin B12

Vitamin B12 is only found in animal and fortified foods.

B12 defficency can lead to; Weakness /fatigue, nuerological disorders and psychiatric disorders.

It is important to take a B supplement for vegans. A very high quality one we suggest is Solgar Vitamin B-Complex (extra high potency).

Link is below

2. Vitamin D3

Vitamin D is an essential nutrient with a vast number of functions in the body.

It does not just come from food as your skin can produce it when exposed to light but if you are from the Uk or North America it is unlikely you are getting adequate quantities of sun exposure.

The best sources are all animal based; fatty fish, egg yolks or cod liver oil therefore for vegans it is important you take a supplement.

Vitamin D deficiency can lead to; Osteoporosis, Cancer, Heart disease, Depression and muscle wasting in older adults.

Therefore it is important you supplement on a vegan diet. Start with 3000iu a day.
Link to our favourite supplement is below.

3. Creatine

Creatine is molecule stored in your muscles that functions as an easily accessible fast acting energy source for explosive power. i.e. sprinting or weight lifting.

It is the most researched sports supplement and is proven to help increase strength and muscle building.

It also has many benefits for brain health too!

Vegetarians tend to have lower amounts in their muscles as it comes from eating animals.

Vegetarians will greatly benefit from supplementing it.

We suggest 3-5g of creatine monohydrate per day for vegans and meat eaters

Link is below:

4.Docosahexaenoic acid (DHA)

DHA is an essential omega-3 fatty acid that’s important for normal brain function and development.

It is mainly found in fatty fish such as salmon and mackeral.

Your body can make DHA from ALA found in plant foods such as walnuts, flax seeds and chia seeds. However the conversion is very inefficient so Vegans have much lower levels of DHA.

Vegans should supplement with DHA form algal forms. Our choice is Vegan Omega 3 Algae Oil by Vegan vitality
Link is below:

5.Heme Iron

Heme iron is a type of iron that is only found in meat and especially red meat.

It is much more easily absorbed than non-heme iron found in plant products.

Non-heme iron is poorly absorbed and can be even less bioavailable when consumed with inhibitors such as phytic acid found in nuts and seeds.

Heme iron absorption is not affected by these inhibitors.

Vegans and vegetarians (especially women) can suffer from anaemia.

Vitamin C helps you absorb non heme iron. So drinking some orange juice with your non-heme iron can help.

It can be also helpful to supplement with iron with added vitamin C. Our choice is Active iron advance 25mg. Link is below:

6. Essential Amino Acids (EAA)

Essential amino acids are amino acids that you must get from food as your body cannot synthesise them.

Animal sources contain high levels of all 9 essential amino acids. Plant sources are usually low in one amino acid.

For example legumes and vegetables tend to be low in methionine and cysteine.  While grains and nuts are low in lysine.

An easy way to make sure your protein source contains adequate essential amino acids is adding an EAA supplement to your meal.

We suggest 5g of EAA powder with each protein meal. The best product out there is TBJP EAAs. Link is below:

https://tb-jp.com/collections/protein-eaa/products/eaa

Conclusion

You can eat a healthy vegan diet if well planned.

Unfortunately a few nutrients are impossible to get from plant sources.

These supplements listed will cover all deficiencies and keep you healthy, strong and looking sexy 😉
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