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Increase fibrous food consumption
Fiber isn’t just found in whole-grain breads and pastas. Oilseeds such as broccoli, corn, nuts, cauliflower, carrots, peas, chickpeas are plant foods rich in fiber. Fiber consumption regulates bowel movements and increases stool volume. It positively affects intestinal health and provides a healthier body. Consumption of whole grains with high fiber content reduces the risk of cancer, diabetes (diabetes) and cardiovascular diseases.
Consume all colors of vegetables and fruits
One of the biggest problems in vegan nutrition is trying to complete basic needs with limited foods. However, there is a non-limiting fruit and vegetable group for vegans. Including 5 portions of fruit and vegetables during the day may be sufficient to meet the vitamin needs. The various colors of fruits and vegetables are also an indication of their content. The more fruits and vegetables of different colors are included in the meals, the more vitamins and minerals will be taken into the body.
Red-colored fruits and vegetables are rich in vitamins C and A, potassium, antioxidants.
Yellow/orange colored fruits and vegetables are also rich in vitamins C and A and potassium. They strengthen the immune system.
White-colored fruits and vegetables such as mushrooms and bananas are beneficial for cardiovascular health and correct high cholesterol levels.
Green-colored fruits and vegetables contain large amounts of vitamin K. It has high antioxidant and fiber content. They positively affect bone, eye and dental health.
Purple-colored fruits and vegetables such as cranberries and eggplants have benefits for brain health, such as improving memory.
Use legumes as a protein source
Insufficient protein intake can cause muscle wasting and adversely affect bone health. As protein intake decreases, immunity weakens, making the human body more susceptible to diseases and infections. Legumes can be a good option as a protein source after animal products. In addition to protein, legumes are a good source of iron, folate, magnesium and fiber. Foods such as beans, lentils and chickpeas should be on the plates during the day, but they should be cooked well. By adding it to salads, it increases the feeling of satiety, while the protein content in vegetables becomes more diversified. Pre-soaking legumes such as beans and chickpeas and not using cooking water will facilitate their digestion. For protein intake, vegan milks such as soy milk and pea protein milk should be preferred over other plant milks with higher protein content.
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