01/11/2025
🌱 Happy World Vegan Day! 🌱
Choosing a plant-based diet can have amazing benefits for your health; it’s rich in fibre, antioxidants, and phytonutrients, and can support heart health, digestion, and overall well-being. 💚
But it’s important to make sure your diet is balanced so you’re getting all the nutrients your body needs.
When following a vegan lifestyle, there are a few key nutrients to pay special attention to:
🥦 Protein – Essential for muscle, skin, hair, and hormone production. Include beans, lentils, tofu, tempeh, edamame, nuts, and seeds.
🥬 Iron – Plant sources include lentils, chickpeas, tofu, pumpkin seeds, and spinach. Pair with vitamin C-rich foods to boost absorption.
🦴 Calcium – Found in fortified plant milks, tofu set with calcium, almonds, and green leafy vegetables.
☀️ Vitamin B12 – Crucial for energy and nervous system health. Most vegans need to include fortified foods or a supplement.
🐟 Omega-3s – Support heart and brain health. Include chia seeds, flaxseeds, walnuts, and algae-based supplements.
💊 Zinc & Iodine – Found in seeds, nuts, whole grains, seaweed, and iodised salt. Important for immunity, skin, and thyroid function.
🌱 Tip: Planning your meals to include a variety of whole foods will help ensure you’re getting all the nutrients your body needs, even on a fully plant-based diet.
💚 If you’d like more advice and guidance on how to nourish your body for optimal health and wellbeing, follow along.
You might also like to join my free Facebook community that I run with Qualified Personal Trainer, Sarah Weston, Back to Health with Sarah and Alex. You can join here: https://www.facebook.com/groups/backtohealthwithsarahandalex
