How did veganism evolve? Veganism, the more specific and extended form of vegetarianism, is based on the concept of a true cruelty-free lifestyle. The vegan lifestyle provides numerous advantages to the environment, to animals’ lives, and to our own health – if suitable diet substitutes are followed to fulfill body needs.

While a vegetarian diet style does not involve eating meat, fish, or poultry, vegans are followers of vegetarian diet style and they do not use other animal products and by-products derived from animal products like dairy products, honey, eggs, silk, wool, leather, fur, cosmetics, and soaps. Veganism is selected for environmental health, ethical and principle-based reasons. In this article, we are presenting how essential nutritional requirements can be fulfilled for vegan followers.

Calcium
Calcium, a basic requirement for the strong bones and teeth, is available in dark green vegetables. Tofu prepared with calcium sulfate, calcium-fortified soy milk and citrus fruit sources such as orange juice, and other common food items are included in the vegan food category. Low calcium levels can lead to growth issues with reference to bones. It is not proved that vegans face such health issues, but it is advised that vegans should prefer foods that are rich in calcium like soy or rice milk, cooked collard greens, processed tofu, broccoli, okra, almond, and almond oil.

Fat
Vegan diets are super healthy for chronic disorders such as heart disease and cancer. The reason is that vegan food items are free of cholesterol and are normally low in saturated fat. To fulfill the essential fat requirements of the body, vegans can eat high-fat foods, like oils, avocado, nuts, nut butter, seed butter, margarine, and coconut.

Vitamin D
Vitamin D is not observed in the vegan food but vegans can get it by limited exposure to sunlight for 15 minutes regularly. To some extent, food sources of vitamin D can be vitamin D-fortified rice milk and soy milk.

Iron
Dried beans, dark green leafy vegetables form best sources of iron and are relatively low-calorie providers for the body. Vegans can increase iron absorption is by following a diet containing vitamin C accompanied by a diet which is rich in iron.

Other sources available for vegans for iron supplements are soybeans, lentils, black-eyed peas, chickpeas, peas, kidney beans, Swiss chard, prune juice, black beans, raisins, beet greens, tahini, bulgur, watermelon, millet, etc.

Omega-3 fatty acids
To avoid the deficiency of omega-3 fatty acids, vegans can accelerate the production of DHA and EPA (omega-3 fatty acids). For this purpose, they should prefer eating flaxseed, soybeans, flaxseed oil, canola oil, walnuts, and tofu.

Proteins
Essential nutritional requirements of the body are incomplete without proteins; strict protein planning or special protein supplements are not needed by vegans. Vegan sources for proteins include lentils, tofu, rice, chickpeas, peanut butter, peas, whole wheat bread, almonds, spinach, soy milk, potatoes, broccoli, kale.

Interesting substitutions for the dairy products

  • Rice milk, soy milk, nut milk, potato milk, coconut milk, or water (in some recipes) may be used.
  • Buttermilk can be substituted with rice milk.
  • Soy cheese without casein is available in food stores.
  • Crumbled tofu can be used instead of cottage cheese or ricotta cheese in many recipes.