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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
For vegetarians or vegans, understanding the specific nutritional considerations is essential to ensure a well-rounded and balanced eating pattern. From protein sources to key nutrients like iron, vitamin B12, and omega-3 fatty acids, being aware of these considerations can help optimize health and well-being on plant-based diets.
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Ensure sufficient intake from plant-based sources like legumes, tofu, tempeh, seitan, and quinoa. Plant-based protein powders are also an excellent alternative.
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Consume iron-rich foods such as dark leafy greens, lentils, beans, fortified cereals, and nuts, and pair them with vitamin C-rich foods for better absorption.
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Consider supplementation or fortified foods since plant-based sources may be inadequate. One may also consider vitamin B12 or multivitamin supplements.
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Include plant-based sources like flaxseeds, chia seeds, hemp seeds, and walnuts, or consider algae-based supplements.
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Consume plant-based calcium sources like fortified plant milk, tofu, leafy greens, soybean, ragi, and sesame seeds, and consider supplementation if necessary.
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Seek sunlight exposure or consider vitamin D supplements, particularly in low-sunlight areas.
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Aim to drink enough water throughout the day, as even mild dehydration can affect cognitive performance and mood. Include plant-based sources such as legumes, whole grains, nuts, and seeds, and consider iodized salt or sea vegetables for iodine.
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Plan meals with a variety of whole grains, fruits, vegetables, legumes, nuts, and seeds, and consider fortified foods or supplements as needed.
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Remember to prioritize whole, nutrient-dense foods, and consult a healthcare professional or registered dietitian for personalized guidance.
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