A vegan diet is considered one of the healthiest and environmentally friendly. For various reasons, this way of nutrition is also gaining popularity year by year. Missing nutrients from animal products can be replaced quite easily by other foods.
Vegan diet and nutrients
In order for a vegan diet to guarantee our body saturation with all nutrients, certain rules must be followed. The foundation of veganism are legumes as the basic source of protein, fruits and vegetables, cereals, rice, nuts and oils. It is very important to consume as much of them as possible in raw form, because thanks to this we can draw from them what is best in them – vitamins and minerals. The daily menu should also be extended with dairy substitutes, such as tofu and plant drinks (soy milk, almond drink, coconut drink) and products that will provide us with the necessary portion of protein, iron and calcium, omega-3 acids and vitamin D In practice, unfortunately, it is not always that easy to implement, which can lead to a deficit of nutrients that affect the functioning of the body. The most common deficiencies in vegans are in the supply of protein, iron, B vitamins, zinc and omega-3 acids. It is worth adding that cereal seeds and legumes, despite the fact that they contain many nutrients valuable for health, contain substances that reduce the absorption of certain elements. Phytates are salts of phytic acid, they combine with micronutrients and thus form insoluble compounds, the so-called iron, zinc, calcium, sodium, phosphorus, magnesium and manganese phytates.
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Most people supplement these ingredients by eating meat, and vegans, due to giving up meat, especially need to include food sources that will replace them in their diet. Animal products are also an important source of iron, the most of which is found in beef and veal. It is also an important source of B vitamins. In addition to iron, we will find in its composition trace elements such as zinc, selenium, biotin and silicon (building elements of hair and nails), which should be replaced with an alternative food.
This is what hair needs
Diet has a very significant impact on the condition of hair, skin and nails. The healthy appearance of the hair definitely comes from its proper nutrition, which we provide to the body with food. There are ingredients that we can define as particularly necessary for hair. The most important is protein, which provides amino acids responsible for hair structure. At the same time, amino acids, which are their main building component, are most easily obtained from meat. Other ingredients include vitamins (especially from group B), thanks to which the hair is, among others. shiny and minerals. Those that hair especially like are zinc, copper, selenium. So if you’re vegan, make sure your diet includes a variety of foods and balance your diet accordingly.
It is also worth making sure that the diet includes 100% vegetable superfoods supporting healthy hair growth, such as blueberries, ginseng and ceramides. A dietary supplement containing these valuable ingredients has just appeared on the market. It’s a liquid from the Swiss brand Kerabione, which specializes in hair health. One vial with a drink contains a complex of natural substances supporting the condition and appearance of hair. We will find there blueberry and vitamin B6, which contribute to the maintenance of proper protein metabolism. Biotin, selenium and zinc help to maintain healthy hair and nails and take part in the protection of cells against oxidative stress. Copper helps maintain proper hair pigmentation. Shots are also enriched with ginseng extract, which supports the vitality and vigor of the body. Therefore, if you face hair loss and poor condition of the skin and nails, it is worth considering this type of supplementation.
Thick, strong, shiny and healthy-looking hair is one of the attributes of femininity. To always enjoy the good condition of your hair, you should focus mainly on proper nutrition, because what we eat is inextricably linked to how we look. A vegan diet must be conducted with caution and include in your daily menu all the necessary nutrients responsible for the proper functioning of the body. It’s easy in the daily rush of duties, not always to take care of the proper balance of dishes. Then it is worth supporting yourself with dietary supplements and enjoying a healthy appearance.
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Source: Gazeta
Bruce is a talented author and journalist with a passion for entertainment . He currently works as a writer at the 247 News Agency, where he has established himself as a respected voice in the industry.
