The ace protein They are essential for the proper functioning of the body. In fact, they are the primary source for getting the right amount of amino acids that the body cannot manufacture on its own. It is for this reason that you must pay particular attention to nutrition if you decide to opt for a vegan diet.
In this Apoteka article we tell you Different alternatives available to you if you have thrown away your feed animal proteins.
Although dSeveral epidemiological studies show that vegetarian adults have a lower incidence of many chronic diseases in the Western world, a vegetarian diet well planned and healthy for adults, it is not necessarily suitable for children and teenagers. Something that intensifies much more if, in addition, all animal derivatives are also eliminated.
It is for this reason that experts argue that these diets must be tailored to the particular demands of these early stages of life, when optimal growth and development are a priority.
Each type of protein has a function in the body. Some are involved in the immune system, others have an important role in the functioning of muscles or in skin care, etc. Each of them is essential and the failure of one can affect the rest. To avoid future complications, Elsevier point out that it is necessary strengthen the diet with some products that we detail below.
Different alternatives to animal proteins
In order to cover all Nutritional needs to be healthy, the same specialists affirm that, in a vegan diet, it would be necessary make up for the lack of vitamins and proteins more committed as follows:
- fatty acids (eggs and fish). To compensate for its lack, increase the consumption of foods and oils high in oleic acid, such as olive oilthem dried fruits (except walnuts), olives and lawyers.
- Hiero (meat, poultry and fish). Find this font at legumesnuts, seeds, whole grains, cocoadried fruits, green leafy vegetablespotatoes, spirulina and yeasts, as well as in tea, coffee or Red wine.
- The zinc it is another mineral that can be compromised in vegan diets. For this reason, the expert advises to increase the consumption of legumes, Whole grainsseeds, dried fruits and yeasts.
- Soccer (milk and dairy products). When these foods are not present in the diet, calcium intake comes mainly from legumes, seeds, soy products such as Tofu and other fortified products, almondshazelnuts, fortified breakfast cereals, certain dried fruits such as dried figs or dates, green leafy vegetables, leeks and algae.
- Vitamin D (fish liver oil, egg yolk, fatty fish or liver). To balance this deficit in the diet, it is recommended to include vitamin supplements or foods fortified with vitamin D (breakfast cereals), as well as Sun exposure.
- Vitamin B12 (liver, offal, cheese, eggs, fish and meat). The specialist warns that plant foods do not contain this vitamin, except for fermented soy and the beganbut in insufficient or “extraordinarily variable” quantities, respectively.
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