Raw vegan people are those that consume fruits and vegetables in their raw natural state, at most heats up to 40 °. The frugivores, on the other hand, They feed exclusively on fruits, generally raw and vintage.
When starting this lifestyle, the different nutrients that are of crucial importance in a vegan diet must be taken into account.
PROTEINS: some foods rich in proteins and that also have very good digestibility are soybeans and its derivatives (such as tofu), chickpeas, quinoa and pistachios, among others.
IRON: This nutrient is found in legumes, vegetables, and nuts.
FOOTBALL: It is found in kale, broccoli, tofu, chia seeds, almonds, sprouts, spinach, and dark green leafy vegetables. It is important to consume them with adequate sun exposure due to vitamin D, accompanied by foods rich in protein (cereals and legumes), and away from foods with a lot of fiber such as whole grains
VITAMIN A: It is found in dark yellow or orange vegetables and fruits. And we can increase its bioavailability (absorption and use in the body) through steam cooking, cutting food into pieces and seasoning it with crude oil.
ZINC: It is found in legumes (beans, chickpeas), fortified breakfast cereals, wheat germ, and pumpkin seeds. They can be accompanied with fermented or sprouted foods to increase their bioavailability, and avoid consuming them together with foods rich in fiber (from grains and seeds, fruit and vegetable peel) and calcium, iron and folic acid supplements
OMEGA 3: It is found in flax seeds, chia and their oils, canola and soybean oil, walnuts, soybeans and their derivatives. It is important to clarify that omega 3 source foods should not be cooked or exposed to heat.
IODINE: It is easily found in table salt added with iodine and those who consume other types of salts such as marine salts, for example, should have the main attention since they do not have this added nutrient.
There are many cases in which people do not eat properly by following Internet pages or diets and different problems or deficiencies can occur in the body, that is why it is of the utmost importance to assist a health professional to treat each case in particular and be able to meet the daily requirements.
Carla Ardissono is a Bachelor of Nutrition, specialist in vegetarian and vegan nutrition at Nutriendo Hábitos.
MP: 4208
@nutriendo_habitos
Source From: Ambito
