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Get plenty of fluids in your body
It is important for each individual to get as much water as they need daily. Adequate fluid intake is essential for the digestion of the nutrients taken into the body and for their use by the body. By drinking enough water during the day, maximum benefit from nutrients can be achieved, and one can be more vigorous and healthy. Changes in the body, especially in individuals who have just started a vegan diet, can cause problems such as stress, digestive and intestinal problems. Consumption of sufficient water can minimize the possibility of experiencing constipation, bloating and gas complaints.
Include oil seeds in snacks
Nuts such as hazelnuts, peanuts, almonds, walnuts, and chia are actually in the group of oil seeds. Fat ratios are high, but the oils they contain are beneficial for the body. Iron, omega-3, fiber, zinc contents are high. They ensure that the feeling of satiety continues for a long time, especially when consumed with fruits at snacks. Thanks to the fact that chia seeds contain many antioxidant substances, they positively affect cardiovascular health and balance cholesterol levels. Oilseeds are also rich in protein. By consuming milk obtained from oil seeds, nutrients can be taken into the body, but their fat content is low.
Get enough nutrients
Nutrient deficiencies from foods of animal origin are common in people on a vegan diet. Iron found in plant sources cannot be used as well as in animal sources. To improve the use of iron, it is necessary to consume it with vitamin C sources. Zinc is also limited in absorption from plant sources such as iron. Cooking methods are important to increase zinc absorption. Zinc-containing foods become more usable when they are baked by making bread with yeasts such as sourdough. Since milk and dairy products are not consumed, calcium deficiency must be covered. Cabbage is calcium-fortified vegan products, kale is rich in calcium.
Consume quality oils
Omega-3 fatty acids, especially from fish, are of great importance for heart health. Vegan individuals may prefer foods such as flaxseed oil, walnuts, chia seeds as omega-3 sources. Adding fat sources such as avocado to the diet provides a diet rich in vitamin E.
Polyunsaturated Fats
Sunflower, corn, linseed and walnut oils contain polyunsaturated fatty acids. Polyunsaturated fatty acids improve immunity, protect cells and facilitate the use of vitamins A, D, E, and K in the body.
Diversify your plate
The more varied a meal is fed, the better the body will benefit from the nutrients and the longer the satiety period. In every main meal, it should be ensured that there are vegetables in many colors, legumes, quality carbohydrates, fruits and calcium-rich foods on the plate. As food variety increases, nutrient deficiencies decrease.
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