Vegan diet is preferred more and more every day. However, Anadolu Health Center Nutrition and Diet Specialist Ulaş Özdemir emphasized that it is important to apply vegan-style nutrition under the supervision of an expert, and before moving on to this popular diet, an expert should be consulted and the vitamins, minerals and blood values should be analyzed ”.
Vegan nutrition, which is a diet rich in fiber and low cholesterol, is defined as the name of a philosophy that defends that non-human beings also have the right to live in nature, to protect the sustainability of nature and to be better people. Anadolu Health Center Nutrition and Diet Specialist Ulaş Özdemir, who stated that milk and dairy products are not consumed in addition to animal foods such as meat, chicken and fish, therefore creates a nutritional deficiency in terms of metabolic with low protein and calcium, “With the philosophy behind it, vegan nutrition, metabolic When applied under professional supervision, it does not cause any problems. The important point here is that a standard metabolism is dealt with in films and documentaries and different points of the subject are examined from a single focus. However, a single type of diet is a diet that can be risky to be applied alone. Therefore, it would be more appropriate for people to have blood tests done and to switch to vegan diet under the control of a dietician ”.
Pay attention to B12 deficiency in vegan nutrition
Emphasizing that an important problem in vegan nutrition is vitamin B12 deficiency, Nutrition and Diet Expert Ulaş Özdemir said, “Although the legumes group contains high vitamin B12, vitamin deficiency can be seen because the bioavailability of vegetable protein is low. Although vegan nutrition has positive results in heart, blood pressure, chronic constipation and colon cancers, vegan nutrition is not a correct diet for people with muscle disorders such as sarcopenia, protein deficiency or extremely thin individuals. Therefore, if a person decides to be vegan, they should have their vitamin and mineral values analyzed and change their diet by taking supplements if there is a deficiency. Otherwise, many ailments such as forgetfulness, hair loss, fatigue, lack of attention and difficulty in focusing may accompany him ”he suggested.
Healthy Vegan Recipes
- 1 glass (120 g) cashews / Soak in water for at least 1 hour.
- 2 teaspoons of lemon juice
- Half a teaspoon of salt
- 2 teaspoons of ground black pepper
- Quarter glass of water
- Mix the ingredients. You can consume it after keeping it in the fridge for 7 hours.
Practical Vegan Dessert
- 1 cups of almond milk
- 3 dried figs (divided into tiny pieces)
- 3 walnuts kernels
- Boil the ingredients for 7-8 minutes and pass them through the blender. You can consume it after keeping it in the refrigerator for 4 hours.
- Top 5 Most Famous Nutrients in Vegan Nutrition
- Tofu: Vegetable cheese, tofu is vegan's favorite due to its calcium content.
- Lentil: Lentil, rich in B12, is a good weight control food due to its low glycemic index.
Chickpea: Chickpeas are indispensable in vegan cuisine, as hummus and falafel are foods preferred by vegans.
Almond Milk: Soy, almond and coconut milk are very important since cow milk is not used. With its taste and low calorie content, almond milk is one of the most frequently used milk by vegans.
Banana: Being a rich fruit due to its zinc content, banana is also another favorite of vegans with its high calorie content and meeting total energy needs.