Introduction
Interest in vegan nutrition is steadily increasing - and not without reason. Many people start the new year with the desire to eat healthier and live more consciously. But how can you eat a vegan diet that is really healthy and provides all the important nutrients? This article summarizes the latest findings and provides helpful tips for a balanced plant-based diet.
Plant-based instead of highly processed
The modern food industry now offers numerous vegan products - from meat substitutes to vegan cheeses. But caution is advised here. Many of these products are highly processed and contain additives that are not good for your health. Instead, the focus should be on natural foods:
- Fresh vegetables, especially leafy and tuberous vegetables
- Good vegetable fats from sources such as nuts, avocados or high-quality oils such as olive or linseed oil
- Sprouts and seedlings as a nutrient-rich supplement
The protein dilemma: conscious planning
One of the biggest challenges of a vegan diet is getting enough protein. If you do not eat animal products, you need to include plant-based sources of protein. These include:
- Lentils, beans and other pulses
- Fermented products such as tempeh, tofu and pickled tomatoes (good for the microbiome!)
- Quinoa, amaranth and oat flakes
Food supplements such as vitamin B12 or vegetable protein powder can also be useful to avoid deficiencies. The following applies here: always clarify deficiencies with a specialist beforehand!
Less is more
Another stumbling block is sugar and excessive fruit consumption. While fresh fruit provides important vitamins, it should still be consumed in moderation, as high amounts of fructose can be harmful.
TipChoose fruits that are high in nutrients and low in sugar, such as berries, stone fruit, papaya or avocado.
Keeping fatty acids in balance
The ratio of omega-6 to omega-3 fatty acids plays a crucial role in our health. Many nuts and seeds contain mainly omega-6, which can have an anti-inflammatory effect in high quantities. High-quality sources of omega-3 are:
- Algae or algae oil as a vegan alternative to fish and fish oil
- Walnuts and linseed
Algae oil - the vegan omega-3 source of the future?
People who do not want to consume fish oil for ethical or other reasons can use algae oil. The oil is obtained from cultivated microalgae and contains around 60 % omega-3. Just one teaspoon a day is enough to cover the requirement. The only disadvantage is that the price is currently still higher than that of fish oil.
Grow your own produce and buy locally
A major advantage of home-grown food is the control over quality and freshness. Sprouts and seedlings are easy to grow at home and provide a wealth of vitamins and minerals. It is also worth supporting regional farmers and giving preference to seasonal produce.
Targeted use of nutritional supplements
Some nutrients in a vegan diet are difficult to obtain from food alone. In addition to vitamin B12, vitamin D and omega-3 fatty acids are also important supplements. Chlorella and other superfoods can also contribute to the supply. We carry a List of nutritional supplements for hormone balance.
Exercise and muscle health
A balanced diet alone is not enough to stay healthy. Regular exercise is essential, especially for maintaining your muscles. Muscles act as an endocrine organ that has positive effects on the brain. Also Biohormones can strengthen the brain mentally. Strength and endurance training in combination with sufficient protein intake helps to prevent muscle loss and maintain joint function.
Conclusion: Conscious and versatile
Eating vegan can be incredibly healthy, but requires knowledge, planning and a certain amount of time management. Avoiding animal products should always be done carefully to avoid nutritional deficiencies. Natural, unprocessed foods form the basis of a healthy vegan diet. With the right balance of protein (20 %), healthy fats (30 %), low GLYX carbohydrates (<50 %) and micronutrients, as well as a conscious exercise routine, nothing stands in the way of a vital lifestyle.
Let yourself be inspired and consciously design your vegan diet - for your health and a good attitude to life!
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and better aging. He is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). His focus is on the bioidentical hormone therapy as part of a holistic longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.