Vegan Diet: Do It Right

Vegan Diet: Do It Right

A vegan diet offers definite nutritional and therapeutic advantages — immunity boost, improved gut microflora, and more. What is less known is the right route for switching to a strictly vegan diet from a regular diet. If you must transition, take the right steps towards supplementing your body with all essential forms of fuel: carbohydrates, protein, fibre, fat, minerals, and more.

Critical Calcium

Keep your bones strong by eating plenty of dark green leafy vegetables, or by spreading some almond butter on your (vegan) bread. Tofu, kale, soybeans, blackstrap molasses, and calcium-fortified soymilk are other sources. You may also choose to take a calcium supplement — talk to your doctor about this.

Vital Vitamins

Vitamin B12 and Vitamin D are vital for wellbeing. Experts recommend 5–30 minutes of sun exposure 2–3 days a week. Vitamin B12 deficiency results in serious health complications such as anaemia and neurological damage. Vegans must ensure adequate supplementation through fortified foods or chewable B12 tablets.

Precious Protein

Meat and dairy alternatives are a must-have in a vegan diet. Kidney bean or legume-based curries, boiled chickpeas, hazelnuts, and soy products are great additions. The ever-popular peanut butter is a lifesaver for regular protein intake.

Basics for the Brain

For the very important omega-3 fatty acids — walnuts, tofu, and flaxseeds are good vegan choices.

Major Minerals

Iron and zinc are essential. Iron from plant sources (non-heme iron) is less effectively absorbed than iron from animal sources. Vegans need to consume more dietary iron — meals must contain a generous helping of beans, cooked spinach, and nuts (almonds, sesame seeds, pumpkin seeds). Vitamin C-rich foods must accompany these meals to enhance iron absorption.

Triple Power to Your New Diet

At MapmyGenome, we can tell you about the diet pattern that works for you. Understanding your appetite, metabolism, fat storage capacity, and other relevant factors can help you make a long-term switch towards a healthy diet:

• Our tests analyse your diet and physiology at the DNA level

• Our genetic counsellors correlate these findings with health history and recommend action plans for a healthier life

• Our nutrition counsellors give you personalised diet advice and plans based on your DNA and genetic counsellors’ recommendations